11-20-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

4-8-12-16-20

Reverse Lunges

Plate Ground-to-Overhead

Row-Calories

Skill Work/ Gymnastics

Metcon (No Measure)

EMOM 16

1st min: 2 Wall Walks

2nd min: 8 Wall Squats

Metcon

Metcon (Time)

5 Rounds

200m Run (or 250m Row/Bike)

15 Ball Slams 30/20#

10 Ring Push-Ups

5 Burpees
Can Row or Bike if weather is uncooperative.