Announcements

***Reminder: The 4:00 p.m. class will begin at Cheat Lake this week. It will only be on Monday, Tuesday, Wednesday, and Friday!***

Mountaineer CrossFit – Competition

Jerk every 75 Seconds (6 Rounds for weight)

Jerk EMOM

1- 2 @80%

2- 2 @85%

3- 1 @90%

4- 1 @95%

5- 2 @90%

6- 3 @85%

Dumbbell Push Press (5×10, Same Weight)

Pull-ups (Max Consecutive)

Rest 10 minutes

Metcon (Time)

21-15-9 for time of:

Sandbag Thrusters

Chest to Bar Pullups

*400m Sandbag Run between sets
2 Runs (after 21 and 15)

Rest 5 minutes

100 Toes to Bar (Time)

For time:

100 Toes to Bar

Metcon (Time)

42-30-18 of:

Calorie Row

Pistols