Announcements

CrossFit Crag Holiday Schedule: 12/22-1/1
Friday 12/22: No 5:45 or 7pm classes
Sunday 12/24: Closed
Monday 12/25: Closed
Tuesday 12/26: Open Gym Only 7-10 am then 3-6 pm
Thursday 12/28: No 5:45 and 7pm Classes
Friday 12/29: Limited class schedule 6:30, 9, 430, and 545
Sunday 12/31: Closed
Monday 1/1: Closed
Members New Years Kick Start Challenge!
Deadline to Register is 1/6/18

CrossFit Crag – CrossFit

Metcon

12 days of cragmas (Time)

On the _____ day of Cragmas Nate the evil CrossFit Coach gave to me?

(95/655) rx+ (135,95)

30 minute time cap***

100 m row/ or 7/5 cals on AB

20 double unders

3 HSPU

4 hang power cleans

5 Box Jumps

6 Toes To Bar

7 Wall balls

8 ground to over head

9 pull ups

10 front rack lunges

11 thrusters

12 Muscle ups

***scale will be bench dips double reps
** 40 Min Cap This Year… MERRY CRAGSMAS!!!! **

Categories: W.O.D.