Announcements

***Saturday class is at Cheat Lake (10:30am)***

Mountaineer CrossFit – Competition

Metcon (Time)

10 x 20 Calorie Assault Bike

Rest 1 minute

Snatch (7×3@80%)

Power Clean and Push Jerk (7×3@75%)

Heavy Amanda (Time)

9-7-5 for time of:

Muscle-ups

Snatch 185lbs/125lbs

Behind the Neck Shoulder Press (1×10@35%,1×10@45%,1×10@55%,1×10@45%,1×10@35%)

% off Max Shoulder Press

Back Squat (4×10, Ascending weight)

Metcon (Time)

4 Rounds

12 Strict HSPU

9 Strict D.HSPU 45s/25s

6 Strict D.HSPU 45s+25s/45s

Metcon (Time)

For time:

50 Calorie Assault Bike

100 Steps ups 35lbs/20lbs

50 Calorie Assault Bike