Announcements

Olympic Weightlifting Seminar
Sunday 12/17/17
Sign up By 12/9 for discount
Gift Certs Available For Purchase 11/27-12/23 at desk
($25 for 5 weeks of CF)
Friday December 22nd at 7pm Crag Holiday Party At Wellys!
NO 545 or 7pm Classes!

CrossFit Crag – CrossFit

Weightlifting

Thruster (Heavy 3 From The Rack)

Metcon

Freddy Krueger (AMRAP – Reps)

12 min A.M.R.A.P.

Ladder By 3’s

Thruster (95/65)

Burpee Over Bar

Toe To Bar
** 3 Thruster, 3 Burpee Over Bar, 3 Toe To Bar, 6, 6, 6, 9, 9, 9, etc… **

** Continue The Pattern Until Time Expires **

** Score Is Total Reps **

Categories: W.O.D.