Announcements

Sat Discussion 3/4 at 8 am
Rowing technique and efficiency (w/nate and chris Blake)

CrossFit Crag – CrossFit

Single Arm Bent Over Row (4 x8 each side)

Weighted Step-ups (4 x 6 each side )

Metcon (AMRAP – Rounds and Reps)

18 minAmrap

12 db snatches 50/35

20 abmat sit-ups

300 m run

Categories: W.O.D.