CrossFit Crag – CrossFit Low hang snatch (below knee) (1-1-1-1-1) If we can squat we are going to work the squat at a minimum power snatch with an over head squat Metcon (Time) 15-12-9-6-3 Hang power snatch (115,65) Bar facing burpee


CrossFit Crag – CrossFit Back Squat (3-3-3) Metcon (Time) 3 rounds: 8 back squats 250 m row Rest 2 minutes between rounds Weight will be based on above lifting, roughly 60% of heaviest lifted above

The Gobbler

CrossFit Crag – CrossFit () Turkey Day (Time) “THE GOBBLER” for time, with a partner: Run 200m (together) 100 Double-Unders/300 singles Run 200m 100 Sit-ups Run 200m 100 Pull-ups Run 200m 100 Wall-Balls 20/14 Run 200m 100 Burpees Run 200m 100 KB Swings 55/35 Run 200m 100 second plank hold Read more…


CrossFit Crag – CrossFit Gymnastics skill work (No Measure) Metcon (AMRAP – Reps) 14 minutes 50 double unders 40 burpees 30 box jumps (24,20) 20 pull-ups 10 handstand push ups

“Full plate”

CrossFit Crag – CrossFit Metcon (Time) Partner wod Buy in 300 m plate run switching as needed (45,25) 5 rounds 30 wall balls 30 burpees to plate 30 plate ground to over head Buy out 300 m plate run Both partners run, rest of reps can be partitioned any way