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Announcements

Crag Intramural Open
anyone can participate, free to sign up. Starts Jan 11th!
Saturday Jan 28th
Same gender Partner Comp (rx and scaled)
All proceeds support vee’s marathon fundraising team!

CrossFit Crag – CrossFit

Warm-up

lax ball: Glutes

foam roll: quads and claves

mini band walks 3 x 10 each way

Back Squat (Heavy 10 for the day )

Rolling along (Time)

2 rounds for time

40 cals on AB/ rower

40 wall balls 20/14

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