Castaway

2
Feb

Castaway

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

8 Minutes For Quality

200 Meter Row

10 PVC Pass Throughs

10 PVC Overhead Squats

5 PVC Sotts Press

5 PVC Liftoffs

Warm-up (No Measure)

Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press (Behind the Neck)

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Weightlifting

Hang Power Snatch (Build to a heavy set of 3)

Metcon

Metcon (No Measure)

Rehearsal

10 Air Squats

5 Calorie Row

3 Hang Power Snatches

Metcon (Time)

For Time:

100 Air Squats

50/35 Calorie Row

25 Hang Power Snatches (115/85)