Announcements

6/16 7 pm Family Movie Night (no 7pm class)
Bring snacks and comfy clothes!

Sat Aug 5- Coed Partner in house comp

CrossFit Crag – CrossFit

Take A Load Off (Time)

Teams of 2-3

20/30 burpee buy in (10 each)

1000/1200 m row

100 m rower carry

20/30 burpees

50/75 burpee box jump over

200 m box carry ( if group cannot carry box, may carry a 45lb plate)

20/30 burpee

60/90 goblet squats 70/44

400 m kb carry

20/30 burpee

120/150 wall balls

600 m wall ball carry

20/30 burpee

1000 m row

100 m rower carry

40 min cap
If any object is dropped mid run 10 burpees for everyone on the spot

If you cannot carry anything safely with your teammates you guys can elect to carry a heavy plate to scale

Categories: W.O.D.