Wednesday

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Announcements

Saturday Christmas Eve
one class at 9 am
Friday 23rd Limited Class Schedule
6:30, 9 am and 4:30 and 5:45 pm
Closed Christmas Day and December 26th

CrossFit Crag – CrossFit

Warm-up

Lax ball: Lats and pec

Foam roll: quads, glute, and calves

Mini band walks and bench t spine

Back Squat (Heavy single )

This does not necessarily mean 1 rm max,

just hit a heavy weight

Front Squat (Heavy singke )

This does not necessarily mean 1 rm max,

just hit a heavy weight

2k Row (Time)

Max Effort 2k Row
Optional cash out if your time permits

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