Announcements

Saturday Jan 28th
Same gender Partner Comp (rx and scaled)
Volunteers Needed*** See sign up sheet in class
Sat 1/21/17 @ 8am
Discussion series: Mobility w/ nate and erica

CrossFit Crag – CrossFit

Warm-up

lax ball: Glutes and pec

Foam roll: Hamstrings, quads, and calves

mini band walks 3 x 10 each way

Front Squat (Heavy 2 for the day )

hitting 2’s building

starting under 50%

no more than 10% jumps

Metcon (AMRAP – Rounds and Reps)

12 minute Amrap

5 strict pull up

7 box jump over 24/20

9 front squat 135/95
No kipping today!

Categories: W.O.D.