Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

20 Side Plank Rotations

20 Band Pull Aparts

Shoulder Press (3×5@75%)

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

Run 200m

15 Chest to Bar Pullups

20 KB Swings 53lbs/35lbs
12 AMRAP

Run 200m

7 Bar Muscle-ups

20 KB Swings 70lbs/53lbs