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
10 PVC Pass Thrus
10 PVC OHS
Overhead Squat (3×2@80%)
Metcon (AMRAP – Rounds and Reps)
Partner WOD
25 AMRAP
Ski 100 Calories
100 Toes to Bar
100 Thrusters 95lbs/65lbs
RX+
25 AMRAP
Ski 100 Calories
100 GHDSU
100 Thrusters 115lbs/75lbs