Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

10 Scap Pull-ups

10 Ring Rows 3 second up 3 second down

10 PVC Pass Thru (narrow your grip on 2nd round)

Strict Weighted Pullups (1 RM)

12 minutes to find

If you are unable to do Strict pull-ups do a max flex arm Hang hold

Weighted Pull-ups (1 RM)

Metcon (AMRAP – Reps)

Complete as many reps as possible in 20 minutes of:

Run 400m

20 Toes to Bar

20 Snatch 95lbs/65lbs

Run 400m

20 Toes to Bar

15 Snatch 115lbs/75lbs

Run 400m

20 Toes to Bar

10 Snatch 135lbs/95lbs

Run 400m

20 Toes to Bar

5 Snatch 185lbs/125lbs

Run 400m

20 Toes to Bar

Max Snatch 205lbs/135lbs