Announcements

***Hey everyone who committed to fright farm Friday rain or shine please do not bail we have exactly the number we need to make the minimum- we are meeting at 7:30-7:45 at cheat box to car pool if anyone does not want to car pool or has a different agenda we will meet at fright farm at 8:20- 8:30 I will have to be there to pay the final amount but our tent is under number 112 Mountaineer CrossFit byob and bring your own snacks! And it’s not too late to add friends to the tent it’s $40 per person!!

Keba****
*****Skill WOD: Sunday, October 18th at 10am (mylan). This month we will be going over progressions and techniques for HANDSTAND PUSH UPS and PULL UPS! The cost will be $8. Any level athlete is welcome. Please sign up at either gym. Thanks, Lex.

Mountaineer CrossFit – CrossFit

(No Measure)

2 Rounds

20 KB Swings

30 Lunges

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds in 20 minutes of:

15 SDHP 75lbs/55lbs

30 Wall Ball 20lbs/14lbs

60 Double Unders