2-6-18 Guts and Glory

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Min Easy Row

10 Active Spidermans

5 Russian Baby Makers

1 Min Moderate Row

10 Side Lunge (ea side)

10 Active Samson

1 Min Faster Row

10 Push-up to Down Dog

10 Air Squats

Metcon

Metcon (Time)

For time:

21 – 15 – 9

Calorie Row

Thrusters 75/55#

Straight into…

15 – 12 – 9

Calorie Row

Hang Squat Cleans 75/55#

Straight into…

12 – 9 – 6

Burpees

Overhead Squats 75/55#
RX+: 95/65#

Cool Down

Metcon (No Measure)

1 Minute/Exercise/Side

Dragon

Low Dragon

Pigeon

Couch Stretch