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Sunday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Rowling with a partner x 8 rounds.

Rest partner will complete with a DB:

5 DB Push Press right

5 DB Push Press left

5 Thoracic Rotations each side

Skill Work

Power Snatch (4-5 sets x 2-3 reps per set.)

– Rest 60-90s between sets.

– The goal is to work slightly above Metcon weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 w. a partner:

10 Clean + Jerks (135, 95)

20 Calorie Row

30 Air Squats

*One person works at a time. Split as needed.

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Accessory Work

Banded Pullthroughs (3 x 25-30. Rest 60s.)

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