Announcements

MCF Christmas Party is Saturday, December 5th from 7-10pm at The Bank. The cost is $15 at the door. There will be drink specials available there as well. If you have any questions let me know!

Thanks,

Hootie****

Mountaineer CrossFit – Beginners

You do not have to do these in the order designated If we do not have enough equipment for everyone to do the same one at the same time

Everything is scalable and can be modified so if you need help modifying/scaling a movement talk to your coach before the WOD begins for assistance.

(No Measure)

100 mountain climbers

Metcon (AMRAP – Reps)

1 minute jump rope

Rest 1 minute

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP:

10 KB 53/35#

10 KB SDHP 53/35#

rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP:

8 cal row

10 PP 65/45#

rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP:

10 walking lunges ( 5 each leg )

20 sit-ups

Metcon (AMRAP – Reps)

1 minute jump rope