Mountaineer CrossFit – CrossFit
Metcon (10 Rounds for weight)
Every 90 seconds for 10 rounds:
2 Clean
Start @75% and increase as far as possible by the 10th round
Then
Rest 8 minutes
Woehlke (3 Rounds for time)
3 Rounds Each for time:
4 Jerks, 185#
5 Front Squats, 185#
6 Power Cleans, 185#
40 Pull-ups
50 Push-ups
60 Sit-ups
In honor of Brian Woehlke, 29, of Detroit, Michigan
To learn more about Woehlke click here
GHD Situps (50)
Accumulate 50 reps. This is not for time and can be broken into whatever sets needed. If you have never done GHDSU before then start with 15-20 reps.