6-19-21 Father’s Day WOD

18
Jun

6-19-21 Father’s Day WOD

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

then…30sec ea:

Fwd & Back Leg Swings, ea leg

Body Weight Good Mornings

Slow Air Squats

Push-Up to Down Dog

Warm-up (No Measure)

PVC Movement Prep

then….

Partner 1 with Empty Barbell while Partner 2 does 50m Sandbag Run

5 Deadlifts

5 Front Squats

5 Push Jerks

Switch….then

Partner 1 with Empty Barbell while Partner 2 does 50m Sandbag Run

5 Hang Power Cleans

4 Thrusters

3 Clusters

Switch…..

Warm-up (No Measure)

Load to Workout Weight:

Each Partner

5 Deadlifts

4 Hang Power Cleans

3 Front Squats

2 Push Jerks

1 Cluster

Metcon

Metcon (Time)

Teams of 2:

For time:

200 Meter Sand Bag Run

100 Deadlifts 95/65#

200 Meter Sand Bag Run

80 Hang Power Cleans 95/65#

200 Meter Sand Bag Run

60 Front Squats 95/65#

200 Meter Sand Bag Run

40 Push Jerks 95/65#

200 Meter Sand Bag Run

20 Clusters 95/65#
RX+: 155/105#

*30 min time cap