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
:30 Side Plank
50ft Crab Walk
Bench Press (3×5@80%)
Metcon (AMRAP – Reps)
12 AMRAP
2,4,6,8,10…Wall Walks
50 Double Unders
15 Toes to Bar