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Saturday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Musical Medballs

Prep

Warm-up (No Measure)

Metcon Prep

2-3 Rounds of:

5 Hang Power Cleans

5 Lateral Burpees

5 T2B

Rest as needed between sets.

Metcon

Metcon (Calories)

In Teams of 3

10 minute Max Calorie Row

Rest 2:00

Metcon (AMRAP – Rounds and Reps)

In Teams of 3:

AMRAP 10

21 Lateral Burpees

21 Hang Power Cleans (135, 95)

21 T2B

Rest 2:00

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Metcon (Calories)

In Teams of 3

10 minute Max Calorie Row

Accessory Work

Banded Pullthroughs (2 rounds of 50)

Banded Hip Flexor Pulls (2 rounds of 25 each)

Banded Pull Aparts (2 rounds of 50 (slow + light band))

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