Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
20 Calories on any machine
:30 Side Plank
20 KB Swings
Deadlift (3×5@75%)
Weighted Step-ups (3x 6 (ea))
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
Run 1 Mile
w/ Remaining time:
AMRAP of:
10 Pullups
10 Burpee over Box 24″/20″
15 AMRAP
Run 1 Mile
w/ Remaining time:
AMRAP of:
10 Bar Muscle-ups
10 Burpee over Box 30″/24″