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Saturday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 5

5-10-15m shuttle run

10 “Around-the-worlds” with a light KB

5-10 kip swings

10 superman to hollow rock rolls

Metcon

Metcon (AMRAP – Reps)

“Treasure Chested”

Partner WOD

8 X 2:00 Rounds

Each partner will perform each couplet 4 times

Partner A:

Run 200m

AMRAP Toes-To-Bar

Partner B:

Row 250/200m

AMRAP Double KB Push Press (35/25#)

* Each partner starts on a different couplet. From 0:00-2:00, Partner A will complete the 200m Run and Partner B will complete the 250m Row. In the remaining time in the 2:00 period, they will work through the Toes-To-Bar and Double KB Push Press, respectively.

* From 2:00 – 4:00, they will switch couplets and once again complete the 200m Run and the 250m Row before continuing to accumulate reps.

* Score is total reps complete for both members, simply keep a running count of your own reps

L2: 25/20#

L1: Laying Toes-To-bar, 200/150m Row, 20/15#

Accessory Work

Metcon (No Measure)

3 Sets

15 DB Lateral Raises

15 DB Front Raises

*Light DB

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