Announcements

***Sat July 14th- CFC Summer in house comp Sign up below
Coach Colin’s Boot camp Sat 30th 9 am

CrossFit Crag – CrossFit

Thruster (3-3-3-3-3)

Warm up to at least weight for workout to follow

From ground

Sour Punch (Time)

4 rounds

400 m run

10 Thrusters (135/95)

15 chest to bar Pull ups

28 minute cap
Scale pull ups to regular pull ups first

Jumping chest to bars second

Categories: W.O.D.