11-6-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

2-4-6-8-10-12-14-16-18-20

Lunges

Push Press (light-KB, DB, or unloaded bar)

Strength

Metcon (Weight)

EMOM-16

1st min: 10 Ring Push-Ups

2nd min: 10 Deadlift High Pull (KB, DB or unloaded bar)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

20 Row Calories

10 Hanging Knees-to-Chest

20 Burpees

10 Vertical Ring Rows

20 Slam Ball Over-the-Shoulder, 30/20#