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