Announcements

Saturday February 11th is Bring a Friend Day for 7am and 9am classes.
Feb 18th and 19th Atlantic States Weightlifting Meet
Gym is Closed that weekend
Crossfit games open!

CrossFit Crag – CrossFit

5 front squat + 1 jerk (Work up to tough complex )

Base it on jerk weight small jumps

Min of 5 sets

Metcon (AMRAP – Rounds and Reps)

9 min amrap (155,105)

3 hang power clean

3 front squat

3 shoulder to overhead

(Can thruster first overhead)

Categories: W.O.D.