9-28-20 Granola Bar

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Active Samson

Up Dog

Active Spidermans

Lateral Squats

Mountain Climbers

Russian Baby Makers

Push-up to Down Dog

Slow Air Squats

Frog Hops

Air Squats

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Squat Clean Thruster (Build to a Heavy Single)

Metcon

Metcon (No Measure)

Rehearsal With Workout Weight:

3 Clusters

5 Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

7 Clusters (115/75)

14 Burpees

Rx+ 135/95