Bike Drop

21
Feb

Bike Drop

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30 Seconds Each

PVC Pass Throughs

PVC Overhead Squats

PVC Lat Stretch

PVC Power Snatches

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)

5 Hang High Pulls

5 High Pulls

3 Hang Power Snatches

3 Power Snatches

Warm-up (No Measure)

5 Front Squats

5 Squat Jumps

5 Thrusters

Metcon

Metcon (Time)

Teams of 3:

For Time (30 Minute Cap):

75/50 Calorie Row

75 Power Snatches (75/55)

75 Thrusters (75/55)

75/50 Calorie Row

60 Power Snatches (95/65)

60 Thrusters (95/65)

75/50 Calorie Row

45 Power Snatches (115/85)

45 Thrusters (115/85)

75/50 Calorie Row

30 Power Snatches (135/95)

30 Thrusters (135/95)

75/50 Calorie Row

15 Power Snatches (155/105)

15 Thrusters (155/105)
One athlete works at a time in this team of 3 workout, splitting reps however you see fit

Mixed teams will complete the following bike calories:

2 Female, 1 Male: 60

2 Males, 1 Female: 65