Announcements

2 Person Same gender In house Halloween Comp
Sat 10/21 Sign up link in members group
Deadline to sign up is 10/6

CrossFit Crag – CrossFit

Accessory Work

Split Squat (3 x 12)

**KB In Suitcase Position**

**Hold Weight In Same Hand As Back leg
Super set with :45 sec hollow hold

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
** Scale Run To Row **

** Scale Pull Up To Jumping Pull Up**

** Scale Jumping Pull Up To Ring Row**

Categories: W.O.D.