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Friday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner 1 is the pacer/ Partner 2. After partner 1 finishes athletes switch before proceeding to the next round

•10 ring rows/ PVC muscle snatch

•10 jumping ring dip/ PVC OH alternating lunge

•10 muscle-up transition/ PVC OH squat

•10 false grip kip swings on rings/ PVC squat snatch

Strength

Squat Snatch (EMOM 10: 1 Squat Snatch)

*Increase in load or stay at one weight for all sets

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
L2: 12-10-8 MU transitions from floor, 95/65#

L1: 12-8-6 Ring Row plus Jumping Ring Dip, 45/35# Power Snatch

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