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Sunday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 8 w. a partner:

One athlete rows 500m

One athlete completes:

10 Walking Lunges

20 Shoulder Taps

30 Single Unders

Skill Work

Metcon (No Measure)

Pick 1 Gymnastics Movement + 1 Oly Movement. Superset them working on small sets for 10 minutes.

Metcon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Power Cleans (115, 75)

Push-ups

*Calorie Row x 2 (20-18-16-14-12-10-8-6-4-2)

Rx+:(135, 95) (HSPU in place of Push-ups)

L3: (95, 65)

L2: (75, 55) (Box Push-ups)

L1: (Russian Swings 35, 25) (Box Push-ups) (Cal Row NOT x 2)

20:00 Cap

Accessory Work

L-Sit (Accumulate 60s.)

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