9-14-20 Over and Out

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds, 30sec ea

Lateral Squats

PVC Pass Throughs

Inchworms to Push-up

PVC Overhead Squats

Active Spidermans

Warm-up (No Measure)

Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Warm-up (No Measure)

1min ea

PVC Overhead Squats

PVC Sotts Press

Weightlifting

Squat Snatch (1×1)

Build to a heavy single

Metcon

Metcon (No Measure)

1 Round

With Workout Weight:

3 Power Snatches

3 Overhead Squats

3 Squat Snatches

3 Burpees

Metcon

Metcon (Time)

For Time:

20 Power Snatches (95/65)

20 Burpees

20 Overhead Squats (95/65)

20 Burpees

20 Squat Snatches (95/65)