9-15-20 Four Eyes


9-15-20 Four Eyes


Happy Birthday, Rich B!
The ‘Traci D’ WOD this Friday! Grab your spot!

CrossFit Grail – CrossFit


Warm-up (No Measure)

30sec ea:

Mountain Climbers

Hollow Hold

Glute Bridges

Arch Hold

Single Leg Glute Bridges, 30sec ea side

Push-up to Down Dog

Glute Bridge Walkouts

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Warm-up (No Measure)

Couch Stretch, 45sec ea side

Front Rack Stretch, 45 sec


Metcon (No Measure)

Practice Round – Rehearsal

1 Round, w/estimated First Round Barbell:

100 Meter Run

4 Toes to Bar

2 Hang Power Cleans


Metcon (Weight)

On the 4:00 x 6 Rounds:

200 Meter Run

10 Toes to Bar

5-5-4-4-3-3 Hang Power Cleans

*Build In Weight On Hang Power Clean*
Use Mats as needed. You may lift directly from the Mat.

After completing the 3 listed movements, you’ll rest until the next round begins

With each round, we’ll build in weight on the hang power clean

Rounds 1-2: 5 Hang Power Cleans

Rounds 3-4: 4 Hang Power Cleans

Rounds 5-6: 3 Hang Power Cleans