Saturday February 11th is Bring a Friend Day for 7am and 9am classes.
Feb 18th and 19th Atlantic States Weightlifting Meet
Gym is Closed that weekend

CrossFit Crag – CrossFit

Weighted Step-ups (5 x 10 each leg )

Strict pull up (4 x max set )

Min of 5 per round

*** May add weight for those that can

These should be tough

Metcon (Time)

500 m row

50 goblet squats 53/35

40 burpees

30 hand release push-ups

20 goblet lunges 53/35

Categories: W.O.D.