Announcements

Weightlifting Seminar 5/ 12 11-2

CrossFit Crag – CrossFit

L-Sit (Accumulate 45 sec )

Hanging, drop as many times as needed to get 45 sec of work in

Single leg rdl (4 x 10 each leg )

You may increase weight if movement looks good

Single Arm Bent Over Row (4 x 10 each arm )

May increase weight

Rip Rock and Roll (AMRAP – Rounds and Reps)

8 min Amrap

22 Dumbell snatches 50/35

12 toes to bar
Alt hands on snatches each time

Categories: W.O.D.