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

20 Pushups

20 V-ups

Strict Pullups (4×8-12)

Handstand Push-ups (4x 5-10)

Metcon (3 Rounds for reps)

3 Rounds

4 AMRAP

40/30 Calorie Assault Bike

Max Reps Chest to Bar Pullups

Rest 2 Minutes between
RX+

Max Reps Bar Muscle-ups