CrossFit Crag – CrossFit


Lax ball- Lat, pec, trap

Side lying windmill

Back to wall shoulder flexion drill

Clean and Jerk (5-5-5-5 touch and go )

12 minutes

Work on touch and go reps

Use this to help determine weight for gwen

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
This should be super hard! If we pick the correct weight

We will scale to hang for some

Metcon (No Measure)

Cash out optional

75 weighted ab mat sit ups using med ball

May do with a partner


Categories: W.O.D.