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 (4×8-10)

Metcon (AMRAP – Reps)

10 AMRAP

Row 1000m

w/ remaining time:

Max Burpee Pullups

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

10 PVC Pass Thrus

10 PVC OHS

20 Jumping Lunges

Overhead Squat (4×4@70%)

Snatch (4×3@70%)

Metcon (AMRAP – Rounds and Reps)

Partner WOD

20 AMRAP

100 DB Hang Clean and Jerk 50lbs/35lbs

100 Burpees

100 Toes to Bar

100 Hang Power Clean 115lbs/75lbs

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

20 KB Swings

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here

CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs

M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here

CrossFit Games Open 22.1 Masters RX (Ages 55+) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 20-lb. dumbbell, 20-in. box

M: 35-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 Masters RX (Ages 55+) click here

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

20 V-ups

20 Side Plank Rotations

Metcon (AMRAP – Rounds and Reps)

25 AMRAP

Row 1000m

75 Air Squats

50 V-ups

25 Pullups

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

10 Turkish Getups

Push Press (4×8@70%)

Strict Weighted Dips (4×8)

Metcon (AMRAP – Reps)

10 AMRAP

30 Double Unders

5 Wall Walks

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Lunge

:30 Couch Stretch

:30 Pigeon Stretch

Back Squat (4×8@70%)

Weighted Step-ups (4×8)

Metcon (AMRAP – Reps)

12 AMRAP

10,12,14,16…Wall Ball 20lbs/14lbs

10,12,14,16…Situps

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Punters Walk

20 KB Swings

Deadlift (4×8@70%)

Strict Pullups (4×8-10)

Metcon (AMRAP – Reps)

15 AMRAP

20 Calorie Row

15 Burpees

10 Box Jump Overs 24″/20″

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

10 PVC Pass Thrus

10 PVC OHS

Overhead Squat (4×5@65%)

Snatch (4×3@65%)

Metcon (AMRAP – Rounds and Reps)

Partner WOD

25 AMRAP

Row 1000m

80 Bar Facing Burpees

60 SDHP 75lbs/55lbs

40 V-ups

20 Chest to Bar Pullups
25 AMRAP

Ski 1000m

80 Bar Facing Burpees

60 SDHP 75lbs/55lbs

40 GHDSU

20 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

Bench Press (4×8@65%)

Metcon (AMRAP – Reps)

10 AMRAP

5 Wall Walks

10 Toes to Bar

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

20 KB Swings

20 Jumping Lunges

Metcon (AMRAP – Reps)

25 AMRAP

50 Wall Ball 20lbs/14lbs

40 Calorie Row

30 Burpees

20 Pullups

10 Thrusters 135lbs/95lbs