Announcements

Crag Intramural Open
anyone can participate, free to sign up. Starts Jan 11th!
Saturday Jan 28th
Same gender Partner Comp (rx and scaled)
All proceeds support vee’s marathon fundraising team!

CrossFit Crag – CrossFit

Warm-up

Lax ball: pec and Lat

Foam roll glutes and quads

Pigeon stretch and mini band walks

Multi tasking take 2 (Time)

Must complete the following

40 front squats

30 power cleans

1000m row

100 wall balls 20/14

50 pull ups

100 air squats

100 ab mat sit ups

Front squat weight and power clean weight will be based on individualj
Front squat will be from ground

Change weights between front squats and power cleans

Categories: W.O.D.