3-15-21 One at a Time


3-15-21 One at a Time


Wear your IRISH GREEN this Wednesday for St. Patrick’s Day!

CrossFit Grail – CrossFit


Warm-up (No Measure)

30 Seconds Each

Active Samson

Active Spidermans

Push-up to Down Dog

Box Step-ups

Mountain Climbers

Jumping Jacks

Frog Hops

Low Box Jumps (Step Down)

Slow Burpees

Workout Height Box Jumps (Step Down)

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Front Squats

5 Romanian Deadlifts


Metcon (Weight)

On the 1:30 x 6 Sets:

9 Deadlifts

6 Hang Power Cleans

3 Push Jerks
A new set begins every 90 seconds [0:00-1:30-3:00-4:30-6:00-7:30]

Each Complex is completed unbroken sets of 18 reps

You can use one weight across or gradually build over the 6 sets

Enter the weight used for all 6 sets as your score


Metcon (No Measure)

With Workout Weight:

3 Burpee Box Jump Overs

3 Power Clean & Jerks

Metcon (Time)

For Time:

30 Burpee Box Jump Overs (24″/20″)

30 Power Clean & Jerks (115/75)

30 Burpee Box Jump Overs (24″/20″)

Rx+ 155/105