Announcements

***Sat July 14th- CFC Summer in house comp Sign up below

CrossFit Crag – CrossFit

Pump Action (AMRAP – Rounds and Reps)

Teams 2-3 people

24 minute Amrap

90 deadlifts (135/85)

60 pull ups

30 burpee box overs 24/20

60 hang power cleans (135/85)

45 toes to bar

30 burpee box overs

30 hang clean and jerk (135/95)

30 pull ups

30 burpee box overs
One person working at a time

One weight for all 3 barbell movements

Scale pull ups to jump in pull ups

Scale toes to bar to knee to chest of x 2 reverse crunches

Categories: W.O.D.