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Saturday

Mountain Strength CrossFit – Competition

A. CONDITIONING

Metcon (Time)

FOR TIME

10-8-6-4-2

Power Clean*

20-16-12-16-20

Burpee Over Bar

*Power Clean Weights…

10 = 155/105

8 = 185/135

6 = 225/155

4 = 255/175

2 = 275/185

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Kang Squats

10 Alt. Groiners

20 Mountain Climbers

Into…

AMRAP x 5 MINUTES

5 Med Ball Front Squats

10 Med Ball Push Press

20 Jumping Jacks

Workout

Metcon (Time)

FOR TIME

50-40-30-20-10

Wall Balls (20/14)|(14/10)

30-60-90-120-150

Double Unders

(Score is Time)

Finisher

Metcon (No Measure)

“TABATA”

8 SETS (:20 ON / :10 OFF)

Med Ball Russian Twists

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body..10:00 specifically target hips and hamstrings / 10:00 specifically target the upper back, shoulders, and lats.

(No Measure)

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