Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

As a group:

5 Arm Circles (Forward and Back Each Arm)

20 Shoulder Throws

10 Torso Twists (Each Arm)

15 Reverse Shrugs

20 Kip Swings

Bar Muscle-ups (Skill/Technique)

We will be working on technique for bar muscle ups. Even if you do not have a bar muscle up, we will work on the pre-requisites necessary to achieve one!

Metcon (AMRAP – Rounds and Reps)

Complete as many Rounds as possible in 20 minutes of:

15 OHS 115lbs/75lbs

30 Sit-ups

50 Double Unders