Monday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

100m Run

8 Inch Worms

8 Jump Squats

200m Run

8 Lunges

8ea KB Shoulder Press

400m Run

Accessory

Metcon (No Measure)

EMOTM-8

Odd- 10 Bar Kips

Even- 5 Pike to handstand W/ rower

Strength

Back Squat (Build to a tough set of 2 in 5 sets)

Metcon

Metcon (AMRAP – Reps)

8 Rounds: 45s work/ 15s rest

1st 45s- Ground-to-overhead (115/75)

2nd 45s -Hand Release Push Ups

*16mins total