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Saturday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

:30 seconds of each (perfrom 10 lunges in between each movement):

– single under

– single under side to side

– single under run in place

– single under jump front to back

– single under skier jumps

Skill Work

Metcon (No Measure)

Hang Power Clean, eventually working to Metcon weight

Metcon

The Humpty Dance (AMRAP – Rounds and Reps)

AMRAP 20

150 Double Unders

30 Burpee Box Overs (24/20″)

30 Hang Power Clean (135/95#)

L2: 50 DU’s, 95/65#

L1: 100 SU’s, 20 Burpee Box Step Overs, 75/55#

After Bash!

Metcon (8 Rounds for reps)

Tabata Mash-Up:

8 Rounds:

:20sec. Hollow Rocks

:10sec. Rest

:20sec. Push-Ups

:10sec. Res

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