11-2-20 Street Sweeper

Announcements

Today is the last day to get your Driven Nutrition pre-order in for the month!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

100m Easy Run

then…1min ea:

Active Samson + Air Squats

Barbell Warrior Squats

Hollow/Arch Holds (30 Seconds Each)

Barbell Bent Over Rows

Pull-up Warmup (No Measure)

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 kipping Pull-ups

Warm-up

Warm-up (No Measure)

Front Squat Warm-up

5 Good Mornings

5 Tempo Front Squats (3 Seconds Down, 3 Seconds Up)

5 Empty Bar Front Squats (No Tempo)

5 Light Weight Front Squats

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

with Workout Weight:

5 Front Squats

5 Pull-ups

Metcon (Time)

For Time:

21 Front Squats, 200 Meter Run

21 Pull-ups, 200 Meter Run

18 Front Squats, 200 Meter Run

18 Pull-ups, 200 Meter Run

15 Front Squats, 200 Meter Run

15 Pull-ups, 200 Meter Run

12 Front Squats, 200 Meter Run

12 Pull-ups, 200 Meter Run

9 Front Squats, 200 Meter Run

9 Pull-ups, 200 Meter Run

Barbell: 95/65 Rx+ 115/85