Announcements

MCF Christmas Party is Saturday, December 5th from 7-10pm at The Bank. The cost is $15 at the door. There will be drink specials available there as well. If you have any questions let me know!

Thanks,

Hootie****

Mountaineer CrossFit – CrossFit

(No Measure)

2 Rounds

20 KB Swings

50 Situps

Back Squat (5×5@80%)

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

20 SDHP 75lbs/55lbs

20 Box Jump Overs 24″/20″

20 KB Swings 53lbs/35lbs

20 HR Pushups