Announcements

Monday Oct 9th Columbus Day
Limited Class schedule (630,9am, 430pm and 545pm)

CrossFit Crag – CrossFit

Accessory Work

Weighted Step-ups (3 x 10)

** Weight In Farmers Carry Positon **

** 45 Second Plank Hold Between Sets **

Metcon

Crash Bandicoot (AMRAP – Reps)

14 Min. Clock

1,000m Row

then A.M.R.A.P.

20 Double Under

20 Ab Mat Sit Up

20 Goblet Lunge (35/26)

Categories: W.O.D.