Friday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Bar Kips

10 Barbell RDLs

10 Barbell Dip to High Pull

10 Line Split Jerk Footwork

10 Barbell Strict Press

Weightlifting

Power Clean & Jerk (5×2, Build, Rest 2 min)

Metcon

Metcon (AMRAP – Rounds and Reps)

13.4

7 Minute AMRAP-

3 Clean & Jerk (135/95)

3 Toes-To Bar

*Add 3 Reps each Round

Accessory

GHD Weighted Back Extension (4×15)