6-15-19 Partner WOD

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Back

Foam Roll Lats

With a PVC Pipe

10 round the worlds

10 Pass throughs

Lat Stretch

Shoulder Stretches

Warm-up (No Measure)

Barbell Warm-up

5 Good Morning

5 Back Squats

5 Strict Leg Deadlifts

10 strict press

10 Push Press

10 Push Jerk

5 overhead squat

Warm-up (No Measure)

3 Front Squat, Thruster, Cluster, OHS, Complex

Add Workout Weight and repeat

Metcon

Metcon (Time)

Teams of 2, For time (30 Minute Cap):

75 Pull-ups

75 Front Squats 75/55#

60 Box Jump Overs 24/20″

60 Thrusters 75/55#

45 Toes to Bar

45 Clusters 75/55#

30 Burpee Box Jumps 24/20″

30 Overhead Squats 75/55#
RX+: 115/80#