Announcements

Holiday schedule:
Friday Dec. 30th Abbreviated class schedule 6:30, 9, 430 pm and 545 pm
Saturday: Normal 7 and 9am classes
Sunday: Closed
Monday: 9am and 12pm classes with open gym from 10-12

CrossFit Crag – CrossFit

Warm-up

Lax: Pec and Lat

Foam roll: quads and glutes

Mini Band walks

Drop it low (Time)

9 min cap

21-15-9

Front squat (205/135)

Chest to bar pull up
Weight should be tough from floor

Rest 5 minutes before starting next

0-9 workout 1

9-14 rest

14-23 #2

Wipe duty (Time)

9 min cap

15-12-9

Power clean (185/125)

Bar facing burpee

Categories: W.O.D.