Mountaineer CrossFit – Competition

Metcon (5 Rounds for time)

Snatch

15 Reps – 185lbs/125lbs

12 Reps –

205lbs/135lbs

9 Reps –

225lbs/145lbs

6 Reps –

245lbs/150lbs

3 Reps

265lbs/155lbs

Rest 90 seconds between each set

Clean (5×1@85%)

Front Squat (3×2@85%)

Strict Muscle-Ups (4xME)

Strict Handstand Pushups (1×20, 1×18, 1×16)

Single Arm Dumbell Press (5×12)

Metcon (4 Rounds for time)

Assault Bike

4×35 Calories

Rest 4 minutes between sets

Metcon (16 Rounds for reps)

16 EMOM

Even: 20 Calorie Row

Odd: 15 Burpee over Rower