Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

10 Hang Power Clean

20 KB Swings

30 Squats

Hang Clean (2 RM)

12 minutes

***Full Clean***

Metcon (Time)

For time:

150 Wall Ball 20lbs/14lbs

***Each time you drop 10 Toes to Bar***
**25 minute Cap**

Once continuous reps stop then you will do Toes to Bar. Any stopping or resting constitutes a “drop” and will therefore require the athlete to do 10 Toes to Bar.

**The goal as always is to maintain high intensity, so, if doing an RX weight means you have to break 8+ times the weight is too heavy and you need to use a lighter medicine ball. Even if you have done RX “Karen” the addition of the Toes to Bar adds another dimension that will require some to scale down the weight to achieve the desired intensity.**