11-14-19 Ecod

13
Nov

11-14-19 Ecod

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

1 Minute Each:

Easy Row

Reverse Lunges

30 Seconds Each:

Barbell Good Mornings

Elbow Rotations

Back Squats

45 Seconds Each:

Moderate Row

Mountain Climbers

30 Seconds Each:

Romanian Deadlifts

Hang Muscle Cleans

Front Squats

30 Seconds Each:

Fast Row

Tuck Jumps

Weightlifting

Metcon (Weight)

On the 1:30 x 6 Sets:

1 Clean Pull

1 Power Clean

1 Hang Power Clean
Add weight each set.

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round:

5 Lateral Bar Burpees

5 Power Cleans (Performed at Lightest Weight)

5 Calorie Row

1 Round:

3 Lateral Bar Burpees

3 Power Cleans (Performed at Heaviest Weight)

3 Calorie Row

Metcon (AMRAP – Reps)

3 x AMRAP 4:

15 Lateral Bar Burpees

21 Power Cleans

27/21 Cal Row

**Rest 4 Minutes Between Rounds**

Round 1: 135/95#

Round 2: 115/85#

Round 3: 95/65#
Record total reps for all 3 AMRAPs.