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Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Alternate movement with partner Partner 1/ Partner 2 then switch.

• Mountain climber/ DB deadlift, 10 each arm

• Alternating Single leg V-Up / DB high pull, 10 each arm

• Accumulate Kip swings/ 10 single arm ring rows each arm

• Alternating Single leg toe touch/ 10 DB snatch alternating on ground

• Burpee pull-up/ 12 alternating DB snatches, alternate reps in air. (Increase DB loading if needed)

Metcon

Brutus the Bruin Bear (Time)

For Time:

Run 800m

50 Alt. Dumbbell Snatch (75/50#)

Run 800m

50 Burpee Pull-Up

L2: (50/35#)

L1: Run 400m, 30 Alt. DB Snatch (30/20#), 20 Burpee, 20 Ring Rows

After Bash!

Metcon (Time)

With a partner:

20 Man-Makers (50/35#)

*I go, you go*

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