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Saturday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Part 1:

“Movement Prep”

15 Wall Slides

30 Thoracic Rotations (15 each)

With a partner:

Part 2:

“Junkyard Dog Warm-up”

Part 3:

“Burgener Warm-up with a PVC”

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 33 in teams of 3:

33 Power Snatch (75, 55)

33 Wallballs (20, 14)

800 Meter Run

*Each teammate completes a set of 11 before switching with their partner.

*Run intervals will be broken down in 200m intervals.

L3: (65, 45)

L2: (55, 35) (14, 10)

L1: (Empty Bar or PVC Hang Muscle Snatch) (10, 8)

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