Announcements

April 29th 9 am Fundraiser WOD for Calliope Paperie (KB)
Friday May 5th **No scheduled classes! Open gym hours TBD
Saturday May 6th No Classes for Rowathon if you would like to volunteer please email Nate

CrossFit Crag – CrossFit

Weighted Step-ups (4 x 10 each side )

Bent Over Row (4 x 8 )

Metcon (AMRAP – Rounds and Reps)

18 minute Amrap

1000 m row or 60 calories bike

60 abmat sit-ups

50 air squats

40 burpees

30 walking lunges

20 push ups

Categories: W.O.D.