Mountaineer CrossFit – Competition
Snatch (7×3@80%)
Clean and Jerk (2×1+3, 2×2+2, 2×3+1, 2×4@80%)
Back Squat (4×8,ascending)
Metcon (6 Rounds for time)
6 Rounds
2 Strict Muscle ups
6 Muscle ups
12 Strict HSPU
Rest 2 minutes
If you cannot do Strict MU do 8 Strict pull-ups/C2B
Metcon (7 Rounds for time)
7 Rounds
20 Calorie Assault Bike
20 Wall Ball 20lbs/14lbs
20 Calorie Assault Bike
Rest 3 minutes
Metcon (No Measure)
5 sets not for time
15 Strict Pull-ups
150′ Single Arm Farmers Walk (L)
150′ Single Arm Farmers Walk (R)
20 Weighted GHDSU
As Heavy as Possible for Farmers
Metcon (No Measure)
5 sets not for time:
12 Glute Ham Raises
12 Strict Toes to Bar