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