9-19-20 Pulse

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds each

Air Squat

Active Spiderman

Active Samson

Air Squat to Med Ball

KB Deadlift

Pushup to Down Dog

Med Ball Squat

Russian KB Swings

Wall ball Thruster

Frog Hops

Metcon

Metcon (No Measure)

Rehearsal

4 Synchronized Burpees

4 KB Swings

10 Wall Ball Shots

100M Run

Metcon (Time)

5 Rounds for Time (with a Partner)

12 Synchronized Burpees

16 Kettlebell Swings (53/35 lb)

50 Wall Ball Shots (20/14 lb)

400 meter Run (together)

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds. Each team must perform the Burpees together and split the rest of the workout as necessary. Only one athlete works at a time except for the Burpees and the Run. No minimum work required.

Score is the time on the clock when the last round of 400 meter Run is completed.

Rx+ 70/53 KB