8-25-17 The Running Dead


8-25-17 The Running Dead

CrossFit Grail – CrossFit

Warm-up (No Measure)

Coaches Choice


Metcon (Time)

“The Running Dead”

3 RFT:

400m Run

16 Deadlifts (225/155)

60 Double-unders
Avg time will be between 13 – 18 Minutes

Core Down

Metcon (No Measure)

Tabata 20 seconds on 10 seconds rest

Partner leg raises

Transition during 10 second rest
One person lays down and holds partners ankles and raises legs perpendicular to the ground. partner pushes legs down.