Announcements

**Sign up for our Summer Fitness/nutrition challenge starting June 18
Link will be posted in members group also On tab on tv
**Olympic Wrightlifting Class starting June 14
2 x a week Thursdays and Sundays. Cost is $25 per month for members

CrossFit Crag – CrossFit

3 hang clean + 1 split jerk (10 x 1 )

Skill first

1-3 warm up

4-6 skill (still lightish)

7-10 (heavyish If looks good)

Grip and Rip (AMRAP – Rounds and Reps)

9 min Amrap

8 hang to over head (115/75)

8 burpee over bar

30 double under

Categories: W.O.D.