Announcements

Sat Aug 5- Coed Partner in house comp
– Cookout afterwards at Angry Tonys!
Sat Aug 12th 9 am class only offsite at ghiloni park Coach Colin’s boot camp

CrossFit Crag – CrossFit

Metcon

Sophie’s Ladder (AMRAP – Reps)

20 Min AMRAP

1 Round:

4 HSPUs

8 C2B Pull Ups

12 Air Squats

Then 100m Run

2 Rounds:

4 HSPUs

8 C2B Pul Ups

12 Air Squats

Then 100m Run

3 Rounds:

4 HSPUs

8 C2B Pull Ups

12 Air Squats

Then 100m Run

4 Rounds:

ect…

ect…

ect…

*** Continue Adding 1 Round After Each 100m Run***
Scaling Options!!!

HSPU: 2 Wall Walks

4 Pike Push Ups

C2B Pull Up: 8 Pull Up

8 Jumping C2B

8 Jumping Pull Up

Air Squat: 12 Box Squats

12 Ab Mat Sit Up

Categories: W.O.D.