8-16-20 Meter Eater

15
Aug

8-16-20 Meter Eater

Announcements

It’s FUNNY T-Shirt (or Mask) Week – let’s see ’em!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

6 Minutes For Quality

200 Meter Row

15 Air Squats

10 Single Arm Russian Dumbbell Swings (5 Each Arm)

5 Inchworm to Push-ups

Mobility

Warm-up (No Measure)

Dumbbell Ankle Stretch: 45 Seconds Each Side

Front Rack Stretch: 45 Seconds

Metcon

Metcon (No Measure)

Practice Rounds

1 Round

With Lighter Weight:

250 Meter Row

7 Dumbbell Power Cleans

1 Round

With Workout Weight:

150 Meter Row

5 Dumbbell Power Cleans

Metcon

Metcon (Distance)

AMRAP 12:

Max Meter Row

[On the 1:00]: 1 Dumbbell Power Clean (50’s/35’s)

[On the 2:00]: 2 Dumbbell Power Cleans (50’s/35’s)

[On the 3:00]: 3 Dumbbell Power Cleans (50’s/35’s)

[On the 4:00]: 4 Dumbbell Power Cleans (50’s/35’s)

[On the 5:00]: 5 Dumbbell Power Cleans (50’s/35’s)

[On the 6:00]: 6 Dumbbell Power Cleans (50’s/35’s)

[On the 7:00]: 7 Dumbbell Power Cleans (50’s/35’s)

[On the 8:00]: 8 Dumbbell Power Cleans (50’s/35’s)

[On the 9:00]: 9 Dumbbell Power Cleans (50’s/35’s)

[On the 10:00]: 10 Dumbbell Power Cleans (50’s/35’s)
Start on the rower and each minute, perform the listed DB Power Cleans.

After the set of 10 DB Power Cleans, row until the end of the 12min.