Announcements

Holiday schedule:
Friday Dec. 30th Abbreviated class schedule 6:30, 9, 430 pm and 545 pm
Saturday: Normal 7 and 9am classes
Sunday: Closed
Monday: 9am and 12pm classes with open gym from 10-12

CrossFit Crag – CrossFit

Snatch (Singles Ladder increasing by 10 pounds )

Starting super light hitting perfect reps

Making 5-10 pounds jumps each set (only if perfect)

Working on skill first before weight

Clean and Jerk (Singles ladder )

Starting light hitting one rep at a time building by 5-10 pounds til you reach a heavy singles

Goal is 10-15 reps increasing

Metcon (Time)

5 rounds for time

of 200 m row and 8 burpees over rower
Optional post wod cash out will be after class

Categories: W.O.D.