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Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

PVC Game

Then, 400 Meter Run

Skill Work

Metcon (No Measure)

Gymnastics Skill Work

3 Rounds for Quality:

10s L-Sit Hold

10s Ring Support

20s Handstand Hold or Walk

Metcon

Metcon (Time)

5 Rounds of:

Run 400 Meters

20 Ground to Overhead with a plate (45, 25)

12 Burpees to your Plate

L3: (35, 15)

L2: (25, 10)

L1: (4 Rounds) (200-400m Run) (15, 10) (10 Burpees)

22:00 Cap

Accessory Work

Metcon (Distance)

AMRAP 3:

Max Distance Farmer Carry, UB (heavy)

Metcon (Distance)

AMRAP 3:

Max Distance Double KB OH Carry (light)

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