Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

Row 250m @80%

Rest 2 minutes

Row 250m @90%

Rest 5 minutes

Then

1000m Row (Time)

Max Effort 1000m Row
Rest 10 minutes

Then

Metcon (Time)

Complete 3 Rounds for time of:

30 Wall Ball 20lbs/14lbs

50 Situps

30 Push-ups