Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
Row 500m
15 V-ups
15 KB Swings
Front Squat (5×1@85%)
Metcon (4 Rounds for reps)
4 Rounds
5 AMRAP
Run 400m
Then AMRAP of:
1 Rope Climb
7 Box Jump Overs 24″/20″
9 KB Swings 53lbs/35lbs
Rest 2:30 between rounds
Score is reps in the AMRAP