CrossFit Crag – CrossFit

Half kneeling press (4 x 8 each side )

Strict pull up ( 4 x max set )

min of 4 per round

if cannot go four unbroken you may drop from bar and reset

if using band, make it difficult!

1-Mile Run (Time)

Max Effort 1-Mile Run
If you can’t run it will be 8 min max calories on assault bike 🙂

Categories: W.O.D.