19
Nov
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.