Friday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

3min

5 PVC Back Squats

5 Push Ups

5 PVC Pass Throughs

Skill Work/ Gymnastics

Kips

A1. Bar Hollow Hold- 4x20s, R45s

+

A2. Superman- 4x20s, R45s

Strength

8- EMOM

Power Clean- 3 TNG, Build

Metcon

Metcon (AMRAP – Reps)

12 Min AMRAP:

AMRAP Front Squats (115/75)

When you break- 3 Wall Walks

*Total reps on front squats