Announcements

Sat Aug 12th 9 am class only offsite at ghiloni park Coach Colin’s boot camp
Saturday Aug 26th cornhole tournament and UFC fight!

CrossFit Crag – CrossFit

Weightlifting

Deadlift (3 x 5 buikding )

Start at 70% and build

Metcon

“My Neck… My Back…” (AMRAP – Rounds and Reps)

4 Rounds:

5 Strict Pull Ups

10 Deadlifts (245/165)

400m Run

Cash Out

L-Sit (3:00)

** Accumulate 3:00 In An L-Sit **

Categories: W.O.D.