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.