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 Lunge

:30 Couch Stretch

:30 Pigeon Stretch

Back Squat (3×6 @75%)

Weighted Step-ups (3×8 (ea))

Metcon (Time)

12 AMRAP

150 Double Unders

100 Wall Ball 20lbs/14lbs

50 Deadlift 225lbs/155lbs