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Thursday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Rowling

Gymnastics

Metcon (No Measure)

EMOM 8 (Choose One):

– 2 rope climbs

– 5-7 strict chin-up

– 8 single arm ring row each arm

– 4 pull to stand

Metcon

Goldie the Gopher (AMRAP – Reps)

For Reps: (1cal = 1rep)

Tabata Calorie Row (Damper 1)

2min. Max V-Ups

Tabata Calorie Row (Damper 4)

2min. Max Box Jumps (24/20″)

Tabata Calorie Row (Damper 7)

2min. Max Jumping Lunges

Tabata Calorie Row (Damper 10)

1 Full Tabata= 8 Rounds:

20sec. Work/ :10sec. Rest

L2: Sit-Ups, 20/14″

L1: Step-Ups, Lunges in place

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