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

10 PVC Pass Thrus

10 PVC OHS

Overhead Squat (5×3@70%)

Metcon (AMRAP – Rounds and Reps)

Partner WOD

25 AMRAP

Row 1000m

100 DB Snatch 50lbs/35lbs

100 SDHP 75lbs/55lbs
RX+

25 AMRAP

Ski 1000m

100 DB Snatch 70lbs/50lbs

100 SDHP 95lbs/65lbs