Friday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10-3s Squat Pauses

10 PVC Pass Throughs

10 Push Ups

10 PVC Goodmornings

10 PVC Push Jerks

Weightlifting

Power Clean + Power clean + Push jerk (5×2 Complex, Across, Rest 2 min)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP-

5 Wall Climbs

50 Air Squats

100 Double-unders (200 singles)

*Score DUs as 1