2-13-2018 Open Test

12
Feb

2-13-2018 Open Test

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Minute Easy Row

10 Active Spidermans

10 Down Dog to Pigeon

1:00 Minute Moderate Row

10 Active Samson

10 Tempo Air Squats

1:00 Minute Fast Row

10 Duck Walk Steps

10 Scap Pushups

10 Scap Pull-ups

Metcon

Metcon (AMRAP – Reps)

RX VERSION

AMRAP 20:

50 Wallballs 14/10#

100 Single Unders

40 Box Jumps 24/20″

40 Hanging Knee Raises

30 Pull-ups

30 Burpees

20 Cleans 95/65#

20 Jerks 95/65#

10 Snatches 95/65#

10 Burpee Pull-ups
RX+ VERSION

AMRAP 20:

50 Wallballs 20/14#

50 Double Unders

40 Box Jumps 24/20″

40 Toes to Bar

30 Chest to Bar Pull-ups

30 Burpees

20 Cleans 145/100#

20 Jerks 145/100#

10 Snatches 145/100#

10 Ring Muscle-ups