Mountaineer CrossFit – Competition
Metcon (5 Rounds for weight)
Every 2 Minutes:
Snatch
1 – 3 x 70%
2 – 3 x 75%
3 – 3 x 80%
4 – 1 x 85%
5 – 1 x 90%
6 – 3 x 80%
7 – 5 x 75%
Metcon (7 Rounds for weight)
Every 2 minutes:
Clean
1 – 2 x 70%
2 – 2 x 75%
3 – 2 x 80%
4 – 1 x 85%
5 – 1 x 85%
6 – 1 x 90%
7 – 3 x 80%
Back Squat (5×3 @80%)
Row 3k w/ Thrusters (Time)
Row 3k
*Every 2 minutes complete 2 Thrusters at 135lbs. Add 2 reps every 2 Minutes. Start the WOD w/ Thrusters.
30 Weighted Muscle-ups (Time)
For time:
30 Muscle-ups
***with 20lb/14lb vest**