Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3-4 rounds with a partner:

• 10 medicine ball passes

• 10 synchronized lunges

• 10 synchronized sit-ups

• 10 synchronized burpees

• 10 synchronized kip swings or ring rows

Metcon

Yosef (Time)

Partner WOD:

For Time:

800m Row

400m Run (together)

200 Push-Ups

100 Pull-Ups

50 Dumbbell Burpee Box Step Overs (24/20″) (50/35#)

L2: 150 Push-Ups, 75 Pull-Ups, 35/20#

L1: 600m Row, 200m Run (together), 100 Push-Ups, 50 Jumping Pull-Ups, 50 Burpee Box Step Overs

After Bash!

Metcon (Time)

50 Hollow Rocks

50 Russian Twist

50 Sit-Ups