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

(No Measure)

25 push ups

25 jumping jacks

25 KB swings
Then with PVC pipe work on split jerk form before doing 75%

push press + split jerk (5 x 3 75%)

Metcon (Time)

3 rounds:

8 clean & jerks 95/65#

12 box jumps 24/20″

16 burpees over bar