Announcements

*****Skill WOD: Sunday, October 18th at 10am (mylan). This month we will be going over progressions and techniques for HANDSTAND PUSH UPS and PULL UPS! The cost will be $8. Any level athlete is welcome. Please sign up at either gym. Thanks, Lex.

Mountaineer CrossFit – Beginners

(No Measure)

400m run

25 air squats

15 push-ups

Metcon (Time)

18-15-12-9-6-3

KB Swings 53/35#

Box jumps 24/20″

Ring dips

Between each set do 30 DU OR 90 singles