Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

Row 250m

:30 Flutter Kicks

:30 Table Top Stretch

Metcon (10 Rounds for reps)

15 EMOM

1- 10 Burpee Box Jump Overs 24″/20″

2 – 2 Rope Climbs

3 – Rest
RX+= 1 Legless Rope Climb

Metcon (10 Rounds for reps)

10 EMOM

1- 18 Wall Ball 20lbs/14lbs

2- 18 KB Swings 53lbs/35lbs