Announcements

6/16 7 pm Family Movie Night (no 7pm class)
Bring snacks and comfy clothes!

Sat Aug 5- Coed Partner in house comp

CrossFit Crag – CrossFit

Up and up DT (Time)

1. 12 dl, 9 hang clean , 6 oh (115/75)

2. 12 dl, 9 hang clean, 6 oh (135/95)

3.12 dl, 9 hang clean , 6 oh

(155/105)**

4. 12 dl, 9 hang clean, 6 oh (185/125)

5. 12 dl 9 hang clean 6 over head (205/145)

21 minute cap
May do any type of clean and any type of over head

Take time about quality of reps/ weight and not as much about time

Heaviest weight should not be above 85% of 1 rm clean and jerk if it is scale back

Categories: W.O.D.