W.O.D.

CrossFit Crag – CrossFit Back Squat (3-3-3) Metcon (Time) 3 rounds: 8 back squats 250 m row Rest 2 minutes between rounds Weight will be based on above lifting, roughly 60% of heaviest lifted above

CrossFit Crag – CrossFit () Turkey Day (Time) “THE GOBBLER” for time, with a partner: Run 200m (together) 100 Double-Unders/300 singles Run 200m 100 Sit-ups Run 200m 100 Pull-ups Run 200m 100 Wall-Balls 20/14 Run 200m 100 Burpees Run 200m 100 KB Swings 55/35 Run 200m 100 second plank hold Run 200m 100 K2E 45 minute cap!!!!

CrossFit Crag – CrossFit Gymnastics skill work (No Measure) Metcon (AMRAP – Reps) 14 minutes 50 double unders 40 burpees 30 box jumps (24,20) 20 pull-ups 10 handstand push ups

CrossFit Crag – CrossFit HPC-FS-OH (1-1-1-1-1) Hang power clean + front squat + over head Metcon (Weight) EMOM x 8 3 hang power cleans 3 front squats 3 oh Weight will be very manageable through out thinking around 50% of weight achieved in complex earlier in day should be able to finish round in less than 30 seconds and rest remaining time

CrossFit Crag – CrossFit Deadlift (3-3-3-3-3) Metcon (AMRAP – Rounds) 7 min AMRAP 10 push-up 10 ab mat sit ups 100ft walking lunge

CrossFit Crag – CrossFit Metcon (Time) Partner wod Buy in 300 m plate run switching as needed (45,25) 5 rounds 30 wall balls 30 burpees to plate 30 plate ground to over head Buy out 300 m plate run Both partners run, rest of reps can be partitioned any way

Schedule: Will have babysitting hours and kids and intro class times coming M- Friday 515, 630, 745, 9am  12pm 430 545 7pm Sat 7am 9am   Every sat at 10:15am Free 90 min intro class and assessment for anyone!