Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10, 10-12 reps of each movement:

• Round 1: PVC OH lunge, ring row, Hip extension, sit up, push-up

• Round 2: Squat, kip swing, deadlift, v-up, pike push-up

• Round 3: Squat, pull-up, power clean, GHD sit-up, ring dip

• Round 4: OHS Squat, chest to bar pull-up, power snatch, toes to bar, handstand push-up

Prep

Warm-up (No Measure)

• Run: Athletes partner up and alternate (P1 does 5, P2 does 5, P1 does 10, etc.) through a 5-10m shuttle sprint with the following movements: bear crawl, bunny hop, back pedal, side shuffle, run

• Row: 2x :30 efforts

Metcon

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
L1: 1K Row and 800m Run