Saturday May 5th
3rd Annual Rowathon for Autism – Volunteers needed!
Gymnastics Seminar 5/6 11-2- Fundraising for Regionals
Weightlifting Seminar 5/ 12 11-2

CrossFit Crag – CrossFit

Full Plate (AMRAP – Rounds and Reps)

In teams of 2-3 people

18 min AMRAP

300 m run with plate

50 plate facing burpees

50 abmat sit ups

***partner holds low plank

50 plate ground to oh (45,25)

***partnr holds high plank
may have more than one plate if one partner needs to scale

if teams of three reps will be 75 per movement

during run may switch off holding plate

if both partners are out door and time expires there last run will count towards their reps completed

Categories: W.O.D.