Announcements

Saturday May 5th
3rd Annual Rowathon for Autism – Volunteers needed!
Gymnastics Seminar 5/6
Weightlifting Seminar 5/ 13

CrossFit Crag – CrossFit

Bench Press (8-8-8-8)

across or building

Superset w/Single leg RDL

Single leg rdl (4 x 12 each side)

super set w/bench press

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

200/150 m row or 12/10 cals on bike

20 Wall Balls

20 DB snatches 50/35

Categories: W.O.D.