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Saturday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

• 20 sec on/ 10 sec off, 3 rounds of each movement:

• Mountain climber, soldiers kick, crab walk, bear crawl, jumping jack, etc. kang squats holding a med ball (good morning + a squat)

Metcon

Metcon (Time)

Partner WOD:

5 Rounds:

30 Kettlebell swings (70/53#)

30 Box jump (24/20″)

Run 400 meters

30 Burpees

30 Wall balls (20/14#)

*Partners run together and

break up the reps of exercises

as needed*

L2: 53/35# KBS, 14/10# Wall balls

L1: 35/20# KBS, 20/12″ Box jump, 10/6# Wall balls

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