Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

20 V-ups

Bench Press (3×1@95%)

Every 2:30

Metcon (Time)

3 Rounds

Run 400m

3 Rope Climbs

15 HSPU
3 Rounds

Run 400m

3 Legless Rope Climbs

50ft Handstand Walks

Optional Accessory Work

Metcon (Weight)

3 Supersets of

15 Hammer Curls

15 Skull Crushers