Announcements

Weightlifting Seminar 5/ 12 11-2

CrossFit Crag – CrossFit

Metcon (No Measure)

EMOM 12

Min 1: 12/10 calories row

Min 2: Pull up variation

Min 3: Double under ( you pick number )
Pull ups variation- if you can’t do strict or you are not great at them do strict!

From there option is yours you want to pick the toughest option where we can maintain at least 5 or more unbroken reps per round

Option – strict- kipping (must be continuous – chest to bar- bar muscle up (must be able to do at least 4 unbroken)

Your crying shoulder (AMRAP – Rounds and Reps)

12 minute Amrap

With a partner- you go i go format

200/150 m row

6 hang to overhead (95/65)

8/6 ring dips
1 partner works other rests

Categories: W.O.D.