5-29-18 TKO


5-29-18 TKO

CrossFit Grail – CrossFit


Warm-up (No Measure)

400m Run then..

2 Rounds 0:30 Sec Each:


Active Samson

Active Spidermans

Air Squats

Push-up to Down Dog

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts


Overhead Squat (Build to heavy set of 2)

Increase weight as form/technique allows. If unable to get below parallel, stay at a lighter weight and work on form.


Metcon (Time)

For Time:

35/25 Calorie Row

27 Sumo Deadlift High Pull 75/55#

24 Power Snatches 75/55#

21 Overhead Squats 75/55#
*Stagger start with rowers to allow room for barbells.

RX+: 115/80#

Cool Down

Metcon (No Measure)

Couch Stretch (1 Min/Side)

Pigeon Pose (1 Min/Side)

Dragon (1 Min/Side)

Lizard (1 Min/Side)