Mountaineer CrossFit – CrossFit

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No Classes today! – Happy New Years Eve!

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Jumping Lunges

50 Double Unders

Back Squat (3×2@90%)

Metcon (AMRAP – Reps)

12 AMRAP

Row 15 Calories

15 Burpees

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

50ft Crab Walk

15 Burpees

Bench Press (3×3@90%)

Metcon (AMRAP – Reps)

15 AMRAP

20 Wall Ball 20lbs/14lbs

15 Toes to Bar

10 Box Jumps 24″/20″

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calorie Row

20 Side Plank Rotations

Overhead Squat (3×5@85%)

Deadlift (3×5@85%)

Metcon (AMRAP – Reps)

8 AMRAP

8 Power Clean 135lbs/95lbs

8 Ring Dips

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

Row 500m

10 Turkish Getups

Front Squat (3×5@85%)

Push Press (3×5@85%)

Metcon (AMRAP – Reps)

20 AMRAP

1 Rope Climb

10 HSPU

20 (10 ea) DB Snatch 50lbs/35lbs

Mountaineer CrossFit – CrossFit

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No Classes – Merry Christmas!!

Mountaineer CrossFit – CrossFit

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No Classes – Have a Great Christmas Eve!

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

50ft Lunge

15 Wall Ball

Back Squat (3×5@85%)

Split Jerk (3×1@90%)

Metcon (Time)

3 Rounds

21 Thrusters 75lbs/55lbs

15 Pullups

9 Box Jump Overs 24″/20″

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

50ft Crab Walk

20 Side Plank Rotations

Bench Press (3×5@85%)

Metcon (AMRAP – Reps)

15 AMRAP

Row 30 Calories

20 KB Swings 53lbs/35lbs

10 Toes to Bar

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

Row 20 Calories

20 V-ups

Deadlift (3×5@80%)

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups