Announcements

Feb 18th and 19th Atlantic States Weightlifting Meet
Gym is Closed that weekend
Crossfit games open!
Sign up at games.crossfit.com
Monday Presidents Day
Only 630, 9am, 430, 545 (no 7pm, 12pm and 515)
Sat Discussion 3/4 at 8 am
Rowing technique and efficiency (w/nate and chris Blake)

CrossFit Crag – CrossFit


Warm-up

Lax Ball: Pec and Lat

Foam roll: quads glutes

Bench t-spine****

Squat Clean Thruster (Ladder style (5-10 pound jumps))

15 minutes

Starting at either

Empty bar

75-55

95/65

Metcon (2 Rounds for reps)

4 min Amrap

Burpees to a plate

Rest 2 mins

5 min Amrap

Squat clean thrusters 135/95

Categories: W.O.D.