Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

:30 Pec Stretch

20 Pushups

Shoulder Press (1 RM)

Strict Weighted Dips (3 RM)

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest