Announcements

Olympic Weightlifting Seminar
Sunday 12/17/17
Sign up By 12/9 for discount
Gift Certs Available For Purchase 11/27-12/23 at desk
($25 for 5 weeks of CF)
Friday December 22nd at 7pm Crag Holiday Party At Wellys!
NO 545 or 7pm Classes!

CrossFit Crag – CrossFit

Metcon

Sweet 16 (AMRAP – Rounds and Reps)

RX

16 min. A.M.R.A.P.

16 Cal Row

16 K.B. Swing (53/35)

16 Wall Ball (20/14)

16 Superman

16 Pull Up

RX+

16 min. A.M.R.A.P.

16 Cal Row

16 K.B. Swing (70/44)

16 Wall Ball (20/14)

16 Hip Extension

16 Chest To Bar
** Must Do All Weights And Movements To Go RX+

** No Mixing And Matching RX & RX+

** Scale Pull Up To Difficult Jumping Pull Up

Cash Out

Seated Arnold press (4 x 10)

** Same Weight As Rows **

Bent Over Double DB Row (4 x 15)

** Same Weight As Press **

Categories: W.O.D.