saturday fun

CrossFit Crag – CrossFit running on 30’s (Time) 30 thusters (95,65) 800 m run 30 deadlifts (185,125) 400 m run 30 power cleans (135,95) 800 m run– weight should be very manageable -25 min time cap – must change weights by self

16.3

CrossFit Crag – CrossFit CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Read more…

skill day

CrossFit Crag – CrossFit Metcon (2 Rounds for reps) emom 8 hspu- odd mu- even * pick number you can hit each round Death By Burpees (AMRAP – Reps) Min 1 – 1 min 2-2 until failure

The Chip

CrossFit Crag – CrossFit 100’s (Time) With teams of 2-3 partitioned any way 100 cal row/bike 100 Box Jump overs 100 dead lifts (155,115) 100 burpees over bar 100 Wall Balls (20/14 100 Cal row/bike

16.2

CrossFit Crag – CrossFit CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# Read more…