Announcements

*****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)

Row 500m

100 Situps

Snatch (1RM)

Metcon (Time)

Complete 3 Rounds for time of:

Run 800m

21 Chest to Bar Pullups

15 Ring Dips