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