Announcements

3/24 Friday Night Lights 17.5
No night time classes, heats running starting at 6pm and party after

Bring a Friend Day! 3/25

CrossFit Crag – CrossFit

Muscle-ups (Emom 8 )

Picking a number we can stay with each round (need to do a min of 5 strict Pull ups to attempt mu)

Strict pull up (Emom 8)

Picking a number we can stay with each round

Metcon (AMRAP – Rounds and Reps)

11 min Amrap

4 dead lifts 95/65

4 hang power cleans

4 thrusters

30 double unders

Categories: W.O.D.