Friday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

20 Jump Squats

20 Ring Rows

20 PVC Thrusters

200m Run

Strength

Push Press + Push Jerk (6×1)

Strength

Tempo Chin-Ups (4×8, R60s *4 seconds on the way down)

Metcon

Metcon (Time)

For time:

30 Thrusters (95/65)

200m Run

20 Thrusters (95/65)

200m Run

10 Thrusters (95/65)

200m Run