Announcements

—ALL Friday classes (May 20th) are at Cheat Lake ONLY! This is for one day because coaches are travelling to Atlanta to cheer on MCF coaches Adele Willis and Lex Ozias as they compete in Regionals this weekend! You can follow along on games.crossfit.com under the Atlantic Regionals section!—

Mountaineer CrossFit – Beginners

CLASS WILL START AT 6:30 TONIGHT AT MYLAN PARK ONLY. Class at CL normal schedule.

Warm-up (No Measure)

25 push ups

25 air squats

15 wall balls

Push Press (3 x 2 @75%, then 2×1 at 80%)

Metcon (Time)

4 rounds:

6 Hang Clean 75/55#

6 Push Press 75/55#

400m run
You did skill work on Hang cleans on Tuesday, if your form is still not good only use 15# bar or PVC pipe. Scale weight according to fitness level and if you have an injury and cannot run replace with a 500m row.