6-30-20 Pinball


6-30-20 Pinball

CrossFit Grail – CrossFit


Warm-up (No Measure)

1 Minute

Easy Row

Active Samson

Air Squats

45 Seconds

Moderate Row

Active Spidermans

Dumbbell Goblet Squats

30 Seconds

Faster Row

Push-up to Down Dog

Medicine Ball Squats


Warm-up (No Measure)

Dumbbell Ankle Stretch: 45 Seconds Each Side

Dumbbell Squat Hold: 45 Seconds



Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Power Snatch (35/25)

1 Minute Calorie Row

1 Minute Rest

Rx+ 50/35
Keep a running count of your reps for each round and record them on a whiteboard during your rest period

Your score is total reps accumulated over the 5 rounds