Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

25 HR Pushups

50 Squats

10 Rope Climbs (Time)

For time:

10 Rope Climbs
10 Minute Cap. Make sure you wear long socks or some kind of sleeve that will protect your legs!!

Then

Rest 7 Minutes

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 14 minutes of:

21 Wall Ball 20lbs/14lbs

15 Box Jump Overs 24″/20″

9 Deadlift 225lbs/155lbs