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Saturday

Announcements

Advanced Skills Class: 1st and 3rd Fridays June through Sept.

Advanced Skills Class

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner up and perform with an empty barbell:

3 Rounds of:

5 Power Snatch

5 Thrusters

21 Double Unders

*One athlete completes full round. Add lightweight to bar after each set

Metcon

Chesna (AMRAP – Rounds and Reps)

AMRAP 30 w. a partner:

Buy in:

209 Double Unders split however

Then,

Remaining time AMRAP:

7 Power Snatch (135, 95)

15 Thrusters (135, 95)

18 Calorie Row

*One athlete completes a full round at a time.

Rx+:(155, 105)

L3: (115, 75)

L2: (95, 65) (Double Under Attempts)

L1: (65, 35) (Single Unders)

Alternate Options:

18 Calorie Row = Same Calorie Bike or 200m Run

Cool Down

Warm-up (No Measure)

5:00 of Light Foam Rolling

5:00 of Zone 1 work on bike, row or light jog/walk

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