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Friday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Musical Med Balls

AMRAP 5

10 reps of OHS PVC

Ring dip or jumping

Pull-up or ring row

Hip extension or PVC good morning

10m bear crawl

Skill Work

Warm-up (No Measure)

Metcon Movement Review

Metcon

Horeseshoes (Time)

For Time:

50 Hand Release Push-ups

50 Dumbbell Snatch (50/35#)

50 Ring Dips

50 Dumbbell Snatch (50/35#)

L2: 30 HR Push-ups/Ring Dips, 40/25#

L1: 30 HR Push-ups from knees/Box Ring Dips, 30/15#

Accessory Work

1-arm DB Row (3 x 15 each)

Banded Pulldowns (3 x 30)

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