Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Rowling

Strength

Athletes choice of Power Clean or Squat Clean

Power Clean (5 x 1 adding weight)

Squat Clean (5 x 1 adding weight)

Metcon

Otto the Orange (Time)

Partner WOD:

For Time:

15-12-9-6-3

Squat Cleans (155/105#)

30/24-24/18-18/12-12/6-6/3

Row for Calories

A- does 15reps

B- does 30/24 cals

Then they switch

A- does 30/24 cals

B- does 15 reps, and so on.

L2: 9-7-5-3-1 Squat Cleans @ 155/105#

L1: 10-8-6-4-2 Squat Cleans @ 95/65#, 20-16-12-8-4 Row for Calories