6
Sep
9-7-19 Partner WOD
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
300M Run
30 – 60 Seconds Each
Single Unders
Spiderman
Samson
Double Unders
Pushup to down dog
Air Squats
Warm-up (No Measure)
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Front Squats
Metcon
Metcon (Time)
2 Rounds For Time:
400m Sandbag Run 40/25#
150 Double Unders
50 Box Jump Overs 24/20″
30 Clean and Jerks 115/85#
RX+: 135/95#, 30/24″
Most complete the run together. Switch sandbag as desired.