Friday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

400m Run

8 Barbell Strict Press

8 Air Squats

Strength

Strict Press + Push Press + Push Press Complex (For 6 sets Build to a tough complex in 12 Minutes)

Gymnastics

Weighted Chin-Ups (4×6, Rest 60-90s)

Metcon

Metcon (Time)

For time:

3 Rounds

30 Wall Balls (20/14)

10 Burpees Broad Jumps