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Saturday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Run 400 Meters as group then,

5 Clean Deadlifts

4 Muscle Cleans

3 Power Cleans

2 Front Squats

*Add light weight to bar

3 Power Cleans on coaches call

*Add light weight to bar

2 Power cleans on coaches call

Then,

Review Rope Climbs + Scaling

Warm-up (No Measure)

Run 400 Meters as group then,

5 Clean Deadlifts

4 Muscle Cleans

3 Power Cleans

2 Front Squats

*Add light weight to bar

3 Power Cleans on coaches call

*Add light weight to bar

2 Power cleans on coaches call

Then,

Review Rope Climbs + Scaling

Metcon

Metcon (Time)

For time with a partner:

Run 1 Mile

30 Power Cleans (135, 95)

4 Rope Climbs

Run 1 Mile

20 Power Cleans (185, 125)

4 Rope Climbs

Run 1 Mile

10 Power Cleans (205, 135)

4 Rope Climbs

*One person works. Split as needed.

L3: (115, 75) (135, 95) (155, 105) (2 Rope Climbs per round)

L2: (95, 65) (115, 75) (135, 95) (20 Band Assisted Pull-ups)

L1: (Deadlifts at 155, 105 for the entire workout) (30 Ring Rows per round)

36 Minute Time Cap

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