12-24-20 Pirate’s Booty

Announcements

Where is the Grail Elf?

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

45 Seconds Row

45 Seconds Inchworm to Push-ups

45 Seconds Kettlebell Romanian Deadlifts

45 Seconds Kettlebell squats

Strength

Metcon (No Measure)

4 Turkish Getups per arm

4 Rounds single KB – Right Arm – 30 Seconds each

KB Clean

KB Thruster

KB Snatch

Rest
Choose a challenging weight that lets you feel the burn. DB may be substituted, but KB does require greater balance and skill.

Metcon

Metcon (No Measure)

With Workout Weight:

For Time:

100 Meter Row

5 Russian Kettlebell Swings

Metcon (Time)

For Time:

500/400 Meter Row

50 Russian Kettlebell Swings (53/35)

500/400 Meter Row

50 Russian Kettlebell Swings (53/35)

500/400 Meter Row

Rx+ 70/53