Announcements
Reminder that this Saturday is the ALS Fundraiser workout. Try and be here by 9:15am to get warmed up. We will have heats of the workout but will have people judge each other so we will need everyone here that is going to participate to divide heats. To make this process go faster if you know for sure you are coming please put your name on the whiteboard during the week, so I can begin making heats. Thanks! – Hootie
Mountaineer CrossFit – CrossFit
Warmup (No Measure)
2 Rounds
20 Calories on any machine
50ft Crab Walk
:30 Hollow Hold
Shoulder Press (3×6@65%)
Metcon (AMRAP – Rounds and Reps)
12AMRAP
30 Calorie Assault Bike
7 Wall Walks