Announcements
MCF Christmas party will be December 10.
6pm-?
White Elephant gift exchange $25 limit if you want to participate
Bring a side dish or desert
Sign up at the box if you will be attending and what you will be bringing
Mountaineer CrossFit – CrossFit
Warmup (No Measure)
2 Rounds
20 Calories on any machine
50ft Crab Walk
:30 Hollow Hold
Push Jerk (3×2@80%)
Metcon (AMRAP – Rounds and Reps)
10 AMRAP
15 DB Push Press 50lbs/35lbs
15 Pullups