8-1-21 Sunday Delight

31
Jul

8-1-21 Sunday Delight

Announcements

Run Club today – Meet at the trailhead on E Southshore Pkwy and S Quantock Way (Aurora Res) for your 5k!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES (With an empty bar or PVC Pipe)

5 PVC Pass Throughs

5 Behind the Neck Snatch Grip Shoulder Press

5 Hang High Pulls w/ Wide Grip

5 Overhead Squat

10 Alt. Elbow Punches

5 Front Squats

Workout

“NCMETCON BASELINE III.I” (Weight)

III.I. ON A 25:00 RUNNING CLOCK…

Establish a Heavy 1-Rep Ground to Overhead*

(Score is Weight)

“NCMETCON BASELINE III.II” (AMRAP – Rounds and Reps)

III.II. AMRAP x 5 MINUTES

25 Double Unders

5 Ground to Overhead (135/95)|(95/65)

(Score is Rounds + Reps)