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

View Public Whiteboard

Warmup (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

:30 Hollow Hold

Push Jerk (5×2@70%)

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

5 Hang Power Clean 115lbs/75lbs

10 Box Jump Overs 24″/20″

15 Hand Release Pushups