Announcements

Sat Discussion 3/4 at 8 am
Rowing technique and efficiency (w/nate and chris Blake)

CrossFit Crag – CrossFit

Front Squat (Heavy single )

12 minutes

Do not expect a 1 rm here 90%+

Go time (Time)

1000m row

15-12-9

Squat clean (135/95) (155/105)

Pull up (rx+ chest to bar)

* power clean and front squat allowed
15 minute cap

Categories: W.O.D.