Announcements

Friday March 23rd Friday Nights lights open workout 18.5 and after party featuring Angry Tony and the Home Wreckers

CrossFit Crag – CrossFit

Single leg rdl (3 x 10 each leg )

Standing dumbell press (3 x 10 )

Helen….but worse….. (Time)

4 rounds for time

400 m run or 25 calories bike

21 Russian KB swings (53/35)

18 hand release push ups

15 Pull ups
24 min cap

Choose one!

Helen xxx (Time)

4 rounds for time

400 m run

21 Russian kB swings (70/44)

18 hand stand push ups

15 chest to bar pull ups

Categories: W.O.D.