Friday!!!

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Announcements

Olympic Weightlifting Seminar
Sunday 12/17/17
Sign up By 12/9 for discount
Gift Certs Available For Purchase 11/27-12/23 at desk
($25 for 5 weeks of CF)
Friday December 22nd at 7pm Crag Holiday Party At Wellys!

CrossFit Crag – CrossFit

Metcon

The Swoll Patrol (AMRAP – Reps)

18 min. A.M.R.A.P.

80 Double Under

60 Wall Ball (20/14)

40 D.B. Snatch (50/35)

20 Ring Dip
** Scale Ring Dip To 1 Red Band **

** Scale Banded Dip To Bench Dip **

Cash Out

Seated db shoulder press (4 x 10)

** Alternating **

** Holding At The Top **

Crossover Symmetry (4 x 30)

T’s

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