Announcements

Labor Day Hours
Friday Sept 1st – Normal morning classes (no 7pm class)
Closed – Sat (no kids class), Sunday, and Monday
Normal Classes resume Tuesday Sept 5th

CrossFit Crag – CrossFit

Metcon

The Filthy 30 😉 (Time)

30 Box Jump (24/20)

30 Jumping Pull Up

30 KB Swing (35/26)

30 KB Lunges (35/26)

30 Knees To Elbow

30 Push Press (45/35)

30 Hip Extension

30 Wall Ball (20/14)

30 Burpee

30 Double Under
** Scale Hip Ext To Superman **

Cash Out

Seated db shoulder press (4 x 10)

Categories: W.O.D.