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 **