Announcements
Olympic Weightlifting Seminar
Sunday 12/17/17
Sign up By 12/9 for discount
Gift Certs Available For Purchase 11/27-12/23 at desk
($25 for 5 weeks of CF)
CrossFit Crag – CrossFit
Weightlifting
Back Squat (10 – 10 – 10)
** Ascending **
** Start At Around 65% **
Metcon
“Popeye” (AMRAP – Reps)
8 min AMRAP:
American KB Swing (70/53)
— 5 Burpee Over KB EMOM
** WOD Starts With 5 Burpees **
** Score Is Total KB Swings **