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Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5:00 Dynamic then,

5 Hang Muscle Snatch

5 OHS

5 Hollow Rocks

5 Hang Power Snatch

5 Knee Lifts

5 Hang Power Snatch on Coaches Call

*Add lightweight to the bar

5 Hang Power Snatch

5 T2B

5 Burpees

Gymnastics

Toes-To-Bar (T2B Skill Work)

*Spend 8 minutes working T2B efficiency

Metcon

Metcon (Time)

AMRAP 32 w. a partner:

Row 5k

Then AMRAP:

10 Hang Power Snatch (75, 55)

8 Squat Thrusts

6 T2B

L2: (65, 35) (Knee Lifts)

L1: (35, 25 Russian Swings) (Knee Lifts)

*Score = 5k Row time + Rounds/Reps

*AMRAP work one athlete completes a full round at a time

*Alternate Scaling Options

5k Row = 5k Run or 25 Minute Bike

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