Announcements

***Mountaineer CrossFit members Lex Ozias, Dom Dixon, and Sonny Zickefoose are competing at the Wodapalooza Fitness festival this weekend (January 13-15) in Miami! You can watch them compete on floelite.com. They will be competing as a team in the Rx division***

Mountaineer CrossFit – Teens

Warm-up (No Measure)

Row 250m, then 10 reps each of: KB Deadlifts, S2S Hops, Squats
Knees need to be in-line with toes during the squat. If squats aren’t legit, NO BOX JUMPS

Pull-ups (Practice)

These can be kipping, as long as you can do at least 2 strict FIRST! If you can not do strict, work on rows

Metcon (3 Rounds for reps)

AMRAP in 3 minutes of:

2 DB Press

4 Pull Ups/Rows

6 Box Jumps

***Complete 3 rounds of this, with a one minute rest between rounds***
Box jumps are only allowed if your squats are “legit” from the warm up!!!