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
50ft Lunge
:30 Couch Stretch
:30 Pigeon Stretch
Back Squat (3×6 @75%)
Weighted Step-ups (3×8 (ea))
Metcon (Time)
12 AMRAP
150 Double Unders
100 Wall Ball 20lbs/14lbs
50 Deadlift 225lbs/155lbs