Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

Run 200m

20 V-ups

Deadlift (3×8@70%)

Metcon (Time)

21-15-9

Hang Power Clean 115lbs/75lbs

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

Push Press (3×8@70%)

Shoulder Press (3×8@70%)

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

Run 200m

20 Pushups

20 Pullups
RX+ Version

15 AMRAP

Run 200m

10 HSPU

10 Bar Muscle-ups

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calorie Row

50ft Walking Lunge

Back Squat (3×8@70%)

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

Row 2000m

100 Wall Ball 20lbs/14lbs

50 DB Snatch 50lbs/35lbs

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Turkish Getups

50ft Crab Walk

10 PVC Pass Thrus

Bench Press (3×10@65%)

Metcon (Time)

5 Rounds

Run 800

10 Deadlift 225lbs/155lbs

20 Bar Facing Burpees

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

50ft Crab Walk

15 V-ups

15 Wall Ball

20 Side Plank Rotations

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)

For total time:

15 front squats

30 hanging knee-raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

Row 20 Calories

:30 Flutter Kicks

Metcon (AMRAP – Reps)

20 EMOM

1- 12 Burpees

2- :40 Wall Sit

3- 3 Wall Walks

4- 50 Double Unders

5- 20 V-ups

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Turkish Getups

20 Jumping Lunges

Deadlift (3×10 @65%)

Metcon (AMRAP – Reps)

15 AMRAP

Run 800m

15 Thrusters 95lbs/65lbs

15 Ring Dips

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

50ft Crab Walk

:30 Hollow Hold

Push Press (3×10@65%)

Metcon (AMRAP – Reps)

12 AMRAP

Row 30 Calories

20 Pushups

10 Hang Power Clean 115lbs/75lbs

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

Row 20 Calories

20 Side Plank Rotations

Back Squat (3×10@65%)

Every 2:30

Metcon (AMRAP – Reps)

15 AMRAP

Run 400m

15 Toes to Bar

15 KB Swings 53lbs/35lbs

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Turkish Getups

20 Side Plank Rotations

10 PVC Pass Thrus

Overhead Squat (3×5@60%)

Clean and Jerk (7×1@60%)

Metcon (3 Rounds for time)

Every 10 Minutes (3 Rounds)

Run 800m

15 Chest to Bar Pullups

20 Wall Ball 20lbs/14lbs
RX+ = 12/9 Bar Muscle-ups