Announcements
Reminder that this Saturday is the ALS Fundraiser workout. Try and be here by 9:15am to get warmed up. We will have heats of the workout but will have people judge each other so we will need everyone here that is going to participate to divide heats. To make this process go faster if you know for sure you are coming please put your name on the whiteboard during the week, so I can begin making heats. Thanks! – Hootie
Mountaineer CrossFit – CrossFit
Warmup (No Measure)
2 Rounds
20 Calories on any machine
20 Side Plank Rotations
20 KB Swings
Back Squat (3×6@65%)
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
300ft Shuttle Run (3 down and back)
21 KB Swings 53lbs/35lbs
15 Pullups