Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
Row 20 Calories
50ft Crab Walk
:30 Flutter Kicks
Push Press (5×1@90%)
Every 2 minutes
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
200ft Bear Crawl
55 Pushups
20 Toes to Rig
RX+ = Toes to Bar
***This is Dennis Seamon’s request for his birthday WOD. Be sure to wish him Happy Birthay if you see him!***