11-23-19 Partner WOD

22
Nov

11-23-19 Partner WOD

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

250m row

50 SUs

6 (total) spiderman

250m row

75 SUs

10 russian squats

250m row

100 SUs

10 (total) samson

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 20:

Alternating Full Rounds:

7 Toes to Bar

5 Push Jerk 135/95#

12/9 Calorie Row

Accessory

Metcon (No Measure)

3 Sets for Quality:

15 Weighted Sit-ups

20 Banded Good Mornings
Anchor feet and hold weight/slam ball across chest.

Use purple or green band for good mornings.