Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 rounds
15 Band Pull Aparts
50ft Lunge w/ twist
15 Wall Ball
300ft Shuttle Run (3 down and back)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
0:00-10:00
Rest
10:00-20:00
400m Run (Time)
Max Effort 400m Run
***After Fran and rest period:
Run 2 x 200m with increasing intensity but not all out effort***
*The timed effort is an all out effort*