Four Loko


Four Loko

CrossFit Grail – CrossFit


Warm-up (No Measure)

30 Seconds

Easy Row

Single Unders

Cossack Squats

Moderate Row

Single Unders

Pausing Air Squats (3 Seconds in Bottom)

Faster Row

Single Unders

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


Pausing Front Squat Complex (Build to a heavy complex)

1 Pausing Front Squat

1 Front Squat


Metcon (No Measure)


With Workout Weight:

5 Calorie Row

10 Double Unders

3 Front Squats


Metcon (Time)

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders (2 to 1)

7 Front Squats (165/115)
Choose a moderately heavy and challenging front squat weight, but something you’ll complete unbroken every round

It is ok to squat clean the first rep

Use Mats as appropriate

If your short on rowers, stagger heats by 2 minutes

Heat 2 would start their rounds on the (2-6-10-14-18)