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Saturday

Announcements

Spring Endurance Training will begin May 2nd 6am – June 6th
Members link: http://mtnstr.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=ZmGuOxtIQlcry010mRNQmNLup

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner up and complete 3-8 rep of each in an AMRAP 7:

– Power Cleans

– Wallballs

– Pull-ups

– Box Jumps w. step down

– Barbell Rows

– Rope Climb (1-2 Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 11 in teams of 2:

1 Rope Climb

3 Power Cleans (135, 95)

10 Wallballs (20, 14) (10′, 9′)

*One person completes a full round at a time

Rx+:(Legless Rope Climbs)(30, 20 Medball)

L3: (115, 75)

L2: (95, 65) (14, 10)

L1: (8 Ring Rows for Rope Climbs) (65, 35) (10, 8)

*Alternate Rope Climb Scaling = 5 Strict Chin-ups per Rope Climb

Rest 2:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 11:

10 Pull-ups

8 Hang Power Cleans (135, 95)

10 Wallballs

*One person completes a full round at a time

Rest 2:00

Rx+:(C2B Pull-ups) (30, 20 Medball)

L3: (115, 75)

L2: (10 Ring Rows) (95, 65) (14, 10) (8 Band Assisted Pull-ups)

L1: (10 Ring Rows) (65, 35) (10, 8)

Metcon (AMRAP – Rounds and Reps)

AMRAP 11:

10 Box Jumps w. step down (24, 20)

8 Barbell Rows (135, 95)

10 Wallballs

*One person completes a full round at a time

Rx+: (30, 20 Medball)

L3: (115, 75)

L2: (95, 65) (14, 10)

L1: (65, 35) (10, 8)

Accessory Work

Warm-up (No Measure)

Accumulate 60s in:

– Handstand Hold or Max Distance Walk

– Hollow Hold

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Summer Youth/Teens ClassesWe will be running a limited Summer program this year We currently have open spots for this summer session! Our Summer Session will

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