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

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any. machine

:30 Side Plank

50ft Crab Walk

Bench Press (3×6@75%)

Metcon (AMRAP – Reps)

15 AMRAP

Row 20 Calories

20 KB Swings 53lbs/35lbs

20 Burpees