23
Dec
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