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