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**
W.O.D (Time)
3 Rounds
Run 400m
21 HSPU
12 Thrusters 115lbs/75lbs