Mountaineer CrossFit – Competition

Split Jerk (3×1@80%,3×1@85%)

Behind the Neck Shoulder Press (4×8, Ascending)

Metcon (Time)

3 Rounds

6 Strict HSPU w/ Weight Vest

9 Strict Defecit HSPU 45/25

12 Strict HSPU

Rest 90 seconds btw rds

Metcon (AMRAP – Rounds and Reps)

Complete as many Rounds as possible in 12 minutes of:

20 Calorie Row

15 Burpee Box Jump Overs 24″/20″

Metcon (No Measure)

4 sets not for time

30 Banded Tricep Extensions

30 Push-ups

Metcon (No Measure)

4 sets not for time

:30 L sit

25 Wt Back Extensions