Announcements

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

CrossFit Crag – CrossFit

Warm-up

Lax Ball: Pec and lats

Foam roll: Quads and Glutes

Mini Band walks

Back Squat (Heavy 2 for the day)

Jumps less than 10%

Clean (Heavy clean double (resetting))

goal is to squat clean if we can!

Metcon (Time)

#cashout

10 rounds for time

100 m row

10 burpees
Optional after class or when work is completed

Categories: W.O.D.