CrossFit Crag – CrossFit

Strict pull up (4 x max effort )

If can do more than 5 easy do strict chest to bar

Min of 3 reps each round if can’t do it unbroken, singles are acceptable

Single Arm Bent Over Row (4 x 8 each side )

Metcon (Time)

750 m row

21 deadlifts (225,155)

600 m run

15 dead lifts

300 m run

9 deadlifts
20 minute cap

Categories: W.O.D.