Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of 10-12 reps each: Round 1/ Round 2/ Round 3

• Muscle snatch/power snatch/ snatch balance

• MB clean/ MB Thruster/ MB Wall ball

• Sit-up/ V-up/ GHD sit-up

• Ring row/ pull to stand on rope/ rope climb (2-3 reps)

• Walking lunge/split squat/pistol

Metcon

Mulan (AMRAP – Rounds and Reps)

Partner WOD:

20 min. AMRAP:

10 KettleBell Swings to shoulder (70/53#)

10 Goblet Squats (70/53#)

10 Burpee

*Alternate full rounds with your partner*

L2: 53/35#

L1: 35/18#

Accessory Work

Metcon (No Measure)

With a partner

One working/ One resting

400m Farmer Carry (53/35#)