Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
20 Calories on any machine
50ft Punters Walk
20 KB Swings
Power Clean (3×1@95%)
Metcon (AMRAP – Rounds and Reps)
Partner WOD
20 AMRAP
P1: Run 400m
P2: AMRAP of:
1 Rope Climb
10 Hang Power Snatch 75lbs/55lbs
3 Wall Walks
20 AMRAP
P1: Run 400m
P2: AMRAP of:
1 Peg Board
10 Snatch 135lbs/95lbs
50ft Handstand Wallk
Optional Accessory Work
Metcon (Weight)
3 Sets
15 DB Hammer Curls
15 Overhead Tricep Extensions