6-7-18 Swinging Mess

6
Jun

6-7-18 Swinging Mess

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30 Seconds DUs (or DU practice)

10 PVC Good Mornings

10 Ring Rows

10 Duck Walks

Gymnastics

Metcon (No Measure)

EMOM 12

Min 1: 8 BB RDLs

Min 2: 10 BB Bent Over Rows

Min 3: 30 Sec Hollow Hold
Recommended weight: 75/55#

Metcon

Metcon (Time)

For time:

50-40-30-20-10

KB Swings 53/35#

Ab-mat Sit-ups
RX+: 70/53#