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)
5 minutes of DU WORK
Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Work on form and determine weight for WOD
Metcon (Time)
15 pull ups
20 wall ball 20/14#
3 bear complex 95/65#
20 pull-ups
25 wall ball 20/14#
5 bear complex 95/65#
15 pull ups
20 wall ball 20/14#
3 bear complex 95/65#