Announcements

CrossFit Crag Holiday Schedule: 12/22-1/1
Friday 12/22: No 5:45 or 7pm classes
Sunday 12/24: Closed
Monday 12/25: Closed
Tuesday 12/26: Open Gym Only 7-10 am then 3-6 pm
Thursday 12/28: No 5:45 and 7pm Classes
Friday 12/29: Limited class schedule 6:30, 9, 430, and 545
Sunday 12/31: Closed
Monday 1/1: Closed
Members New Years Kick Start Challenge!
Deadline to Register is 1/6/18

CrossFit Crag – CrossFit

Metcon

2018!!! reps… (Time)

*** TEAMS OF 2 – 4 ***

300 Double Under

150 Wall Ball (20/14)

150 Knees To Elbow

100 Burpee

100 Box Jump (24/20)

1,000 ft Walking Lunge

100 Pull Up

100 K.B. S.D.L.H.P. (53/35)

18 Rope Climb
** split up reps any way

** double reps for single unders

** scale pull up to jumping pull up

** scale rope climb to difficult ring row

Categories: W.O.D.