Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
20 Calories on any machine
:30 Hollow Hold
20 Band Pull Aparts
Strict Pullups (3×6-12)
OR
Muscle-ups (4 x 2-5 Unbroken)
Rest 90 seconds between sets
**If you are unable to do ring muscle-ups, focus on building your Strict Pullups**
Metcon (Time)
For time:
Run 400m
30 Chest to Bar Pullups
21 Deadlift 225lbs/155lbs
30 Chest to Bar Pullups
Run 400m
RX+
For time:
Run 400m
15/10 Ring Muscle-ups
21 Deadlift 335lbs/205lbs
15/10 Ring Muscle-ups
Run 400m