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 Calories on any machine

50ft Punters Walk

20 V-ups

Power Clean (5×3@75%)

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

5 Chest to Bar Pullups

10 Pistols

15 HSPU

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

20 V-ups

Shoulder Press (4×6@75%)

Strict Weighted Dips (4×8)

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

50 Double Unders

15 Burpees

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

20 KB Swings

20 Side Plank Rotations

Deadlift (4×6@75%)

Strict Pullups (4x 8-10)

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

12 Toes to Bar

9 Hang Power Clean 115lbs/75lbs

6 Wall Walks

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

:30 Pigeon Stretch

:30 Couch Stretch

Front Squat (4×6@75%)

Weighted Step-ups (4×6(ea))

Metcon (AMRAP – Reps)

15 AMRAP

21 Calorie Row

15 Burpee Box Jump Overs 24″/20″

9 Shoulder to Overhead 135lbs/95lbs

Mountaineer CrossFit – CrossFit

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MERRY CHRISTMAS!!

Mountaineer CrossFit – CrossFit

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No Classes – Have a Great Christmas Eve!

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Punters Walk

20 KB Swings

Power Clean (5×3@70%)

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

50 Wall Ball 20lbs/14lbs

40 Calorie Row

30 Box Jump Overs 24″/20″

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

10 Bar Muscle-ups

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

10 Turkish Getups

Shoulder Press (4×8@70%)

Strict Weighted Dips (4×8)

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

5 Wall Walks

75 Double Unders

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

20 Side Plank Rotations

20 KB Swings

Deadlift (4×8@70%)

Strict Pullups (4x 8-10)

Metcon (AMRAP – Reps)

10 AMRAP

Row 1000m

w remaining time:

Max Toes to Bar