Announcements

Sat Aug 5- Coed Partner in house comp
– Cookout afterwards at Angry Tonys!
Sat Aug 12th 9 am class only offsite at ghiloni park Coach Colin’s boot camp
August 5 th Gym will be closed in Prep for in house comp!

CrossFit Crag – CrossFit

Weightlifting

Deadlift (8-8-8-8 )

Starting at 70% and building each set

All sets should be challenging

No failed reps

Metcon

“Kuffed and Stuffed” (AMRAP – Rounds and Reps)

12 Min A.M.R.A.P.

5 Deadlifts (225/155)

10 Bar Facing Burpees

20 Wall Balls (20/14)
Deadlift weight should be moderate to heavy

Should be able to go unbroken every set

Wall Balls should take no more than two sets

Goal is unbroken

Cash Out

L-Sit (Accumulate 3:00 in an L-Sit)

Parralletts

Rings

Hanging

Categories: W.O.D.