Wednesday!!!

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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

Air Force (Time)

“Air Force”

For Time—(95/65)

20 Thrusters

20 Sumo Deadlift High Pulls

20 Push Jerks

20 OHS

20 Front Squats

4 Burpees at the beginning of each minute

WOD starts with Burpees
** 20 min cap **

** May scale O.H. Squat weight**

** May only use one barbell **

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