Announcements

Saturday Aug 26th Bring a friend Day!
Cornhole tournament and UFC fight starting at 5pm
Cookout and fun stuff!
Labor Day Hours
Friday Sept 1st – Normal morning classes (no 7pm class)
Closed – Sat (no kids class), Sunday, and Monday
Normal Classes resume Tuesday Sept 5th

CrossFit Crag – CrossFit

Accessory Work

Single leg rdl (4 x 10)

Single Arm Bent Over Row (4 x 10)

Metcon

“Jumpin’ Jack Flash” (Time)

50 Lateral Burpee Box Jump Overs (24/20)

7 Air Squats E.M.O.M.
** 10 Min Cap **

Cash Out

Strict pull up (1-2-3-4-5-4-3-2-1)

make them hard

goal is unbroken sets

Categories: W.O.D.