Announcements

Saturday May 5th
3rd Annual Rowathon for Autism – Volunteers needed!
Thurs 5/3 No 545 and 7pm classes
Friday 5/4 No classes
Gymnastics Seminar 5/6 11-2- Fundraising for Regionals
Weightlifting Seminar 5/ 12 11-2

CrossFit Crag – CrossFit

Metcon (2 Rounds for reps)

10 minute emom

Min 1 unbroken set of strict pull up

Min 2 strict Hspu or pike push ups
Score 1: pull ups

2: hspu

Pike push ups on box or flat ground

Mr. Dirty (AMRAP – Rounds and Reps)

12 minute Amrap

3 wall walks (scale to 20 pike shoulder taps)

10 toes to bar

15 Russian KB swings 53/35

Mr. Nasty (AMRAP – Rounds and Reps)

12 min Amrap

25 ft hand stand walk (5 ft increments)

10 toes to bar

15 american swings 70/53

Categories: W.O.D.