9
Aug
8-10-19 Partner WOD
Announcements
FUNNY / MOTIVATIONAL T-SHIRT WEEK
August 12-17
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
Team Warmup
2 Rounds
OH KB 100M – Switch arms half way 35/24#
10 DB Devil’s Press 25/15#
10 Glute Bridges
Metcon
Metcon (AMRAP – Reps)
Deck of Death
Teams of 3-4, for Reps (Cards)
AMRAP 20
Hearts: Kettlebell Swings 53/35#
Spades: Burpees
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats 53/35#
Joker (3): 200 Meter Run
Each team member must complete the movement before moving on to the next card. All team members run together then pick up where they left on.