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.