Announcements
MCF Christmas party will be December 10.
6pm-?
White Elephant gift exchange $25 limit if you want to participate
Bring a side dish or desert
Sign up at the box if you will be attending and what you will be bringing
Mountaineer CrossFit – CrossFit
Warmup (No Measure)
2 Rounds
20 Calories on any machine
20 Pushups
20 V-ups
Strict Pullups (4×8-12)
Handstand Push-ups (4x 5-10)
Metcon (3 Rounds for reps)
3 Rounds
5 AMRAP
50/40 Calorie Assault Bike
AMRAP of:
5 Deadlift 275lbs/185lbs
10 Box Jump Overs 24″/20″
Rest 2 Minutes between
RX+
AMRAP of:
5 Deadlift 315lbs/225lbs
10 Box Jump Overs 30″/24″