Announcements

Labor Day Hours
Friday Sept 1st – Normal morning classes (no 7pm class)
Closed – Sat (no kids class), Sunday, and Monday
Normal Classes resume Tuesday Sept 5th

CrossFit Crag – CrossFit

Friends help friends (3 Rounds for reps)

7 minute Amrap

Teams 2-3- reps can be broken up any way

20/30 burpees

20 synchronized sit ups (meet at top of sit up)

Rest 2 minutes

7 min Amrap

40/60 med ball thrusters

– partners hold low plank pos

20/30 pull-ups or jumping pull ups

Partners hang from bar

Rest two minutes

7 min Amrap (relay)

10 farmers style kb dead lifts (one in each hand)

25ft lunge

Farmers carry back

**other partners holding plate overhead

Categories: W.O.D.