1-16-18 Minute to Win It

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Minute Each:

Jumping Jacks

Push-up to Down Dog

Active Samson

Active Spidermans

Side Lunge

Tempo Air Squats

PVC Around the World

PVC Pass Throughs

Metcon

Metcon (No Measure)

3 sets for quality:

4-6 Strict Chin-ups

8-10 Ring dips

10-12 Barbell Bent Over Row
*15 min cap

Metcon

Metcon (AMRAP – Reps)

For max reps:

5 Minutes: Max Burpee Box Jump Overs 24/20″

– Rest 1 Minute –

4 Minutes: Max Abmat Sit-ups

– Rest 1 Minute –

3 Minutes: Max Front Squats 75/55#

– Rest 1 Minute –

2 Minutes: Max Shoulder to Overhead 75/55#

– Rest 1 Minute –

1 Minute: Max Pull-ups
19 minutes total