6-25-20 AWOL

24
Jun

6-25-20 AWOL

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute

Easy Row

30 Seconds Each

Air Squats + PVC Pass Throughs

1 Minute

Moderate Row

30 Seconds Each

Air Squats + PVC Lat Stretch

1 Minute

Faster Row

30 Seconds Each

Air Squats + PVC Overhead Squats

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon

Metcon (No Measure)

Rehearsal

9 Calorie Row

3 Power Snatches (95)

3 Power Clean and Jerks

3 Thrusters

Metcon (AMRAP – Reps)

AMRAP 5:

50/35 Calorie Row

Max Power Snatches (95/65)

Rest 5 Minutes

AMRAP 5:

50/35 Calorie Row

Max Power Clean and Jerks (95/65)

Rest 5 Minutes

AMRAP 5:

50/35 Calorie Row

Max Thrusters (95/65)
Note your completed barbell reps at each interval – as your score is total reps after the 3 rounds