Announcements

Bring a Friend Day- Saturday, March 17th. Bring your friends! This day will also be used to help fund raise for Ally Pillsbury’s marathon efforts!
Friday March 23rd Friday Nights lights open workout 18.5 and after party featuring Angry Tony and the Home Wreckers

CrossFit Crag – CrossFit

Dirty 30 (Time)

30 Box Jumps (24″/20″)

30 Chest to Bar Pull-Ups

30 Kettlebell Swings (53/35) American

30 Front Squats (135/95)

30 Toes to Bar

30 Push Presses (115/80)

30 Deadlifts (115/80)

30 Wallballs (20/14)

30 Burpees

30 Double-Unders
25 minute Cap

The Slightly Less Dirty 30 (Time)

30 Step up or Box Jumps 20 inches

30 Jumping Pull ups

30 Russian Kb Swings (53/35)

30 Goblet Squats (53/35)

30 Reverse Crunches

30 Push Press 75/55

30 KB Deadlifts

30 Wall Balls

30 Burpees

30 Singles

Categories: W.O.D.