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 1000m

Overhead Squat (5RM)

Metcon (Time)

Complete 3 Rounds for time of:

Run 400m

30 Wall Ball 20lbs/14lbs

12 Burpee Pullups