Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

15 KB Swings

100m OH KB Carry (left)

100m OH KB Carry (right)

Then

Row 2 x 250

1st pace @80%

2nd pace @90%

500m Row (Time)

Max Effort 500m Row

Metcon (Time)

Complete 4 rounds for time of:

21 Med Ball Squat Clean 20lbs/14lbs

15 Chest to Bar Pullups

9 Ring Dips