Bring a friend day

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Announcements

Sat Aug 5- Coed Partner in house comp
Friday 6/30 7 pm ladies only night
– angry tony and the home wreckers at speakers after!

CrossFit Crag – CrossFit

Dice of Destiny (AMRAP – Reps)

18 min Amrap

Teams 2-3

Roll the dice to choose your next workout

1. 80/120 burpees to a plate

2. 80/ 120 calories Assault Bike

* partner holds high plank

3. 75 pull ups or jumping pull ups 75 air squats 75 ab mat sit ups (100,100,100)

4 50/75 renegade row push ups

5 – 8 /12 rounds switching every full round

10 slam balls

10 weighted step ups

6. 8/12 rounds switching every full round

20 lunges

Partner holds plate everheaf

Going for total reps!

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