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Grab your 12 Days of Grail Challenge sheets! Starts Monday!

CrossFit Grail – Get Rx’d

Warm-up

Warm-up (No Measure)

Shoulder band warmup

Weighted Knees to bars

Skill Work/ Gymnastics

Metcon (No Measure)

In teams, using a box

3 S Hooks finishing in the standing position supported by the rope

3 J Hooks finishing in the standing position supported by the rope

3 J Hook2 finishing in the standing position supported by the rope

Skill Work/ Gymnastics

Metcon (No Measure)

In teams, from the standing position

3 Knees to elbows and Hook finishing in the standing position

Skill Work/ Gymnastics

Metcon (No Measure)

In teams, from the standing position

3 Knees to elbows and Hook, reposition hands, release feet, knees to elbows and hook

Gymnastics

Rope Climb (Ring that Bell! Using good technique)