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Saturday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of 10-12 reps each:

•Sampson stretch

•Push-up or ring dip

•Sit-up

•Back extension on GHD

•OHS

•Pull-up or ring row

Metcon

Nerds (Time)

AMRAP 20 with a partner:

Row 1,000m

50 WallBalls 20/14#

Break up reps and row as needed

L2: 14/10#

L1: Row 800m, 10/6#

After Bash!

Metcon (AMRAP – Reps)

Alternating Tabata

4 Rounds

:20sec. Push-Ups

:10sec. Rest

:20sec. Hollow Rocks

:10sec. Rest

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