Mountaineer CrossFit – Competition

Metcon (4 Rounds for weight)

Every 3 minutes:

Snatch

1 – 4 x 70%

2 – 4 x 75%

3 – 4 x 80%

4 – 4 x 80%
Rest 10 Minutes

Metcon (4 Rounds for weight)

Every 3 minutes:

Clean and Jerk

1 – 70% x 4+1

2 – 75% x 4+1

3 – 80% x 4+1

4 – 80% x 4+1

Chest-To-Bar Pull-ups (4 x 23 Unbroken)

Rest 2 minutes between sets

Squat Elizabeth (Time)

21-15-9 for time of:

Squat Clean 135lbs/95lbs

Ring Dips

Metcon (8 Rounds for time)

Row 8 x 750m

Rest 1 minute between intervals