Monday

CrossFit Grail – CrossFit

Warm-up (No Measure)

3 Rounds

10 PVC Around the worlds

10 Jump Squats

10 PVC Back Twists

10 Push Ups

Gymnastics

Metcon (No Measure)

EMOM- 10

Odd- 8 Knees-to-elbows

Even- 30s Hand Stand Work

Strength

Back Squat (3×5, Shoot for 75-85%, Across, R90s)

Metcon

Metcon (Time)

For Time:

20 Row Calories

30 Box Jumps (24/20)

40 KB swings (55/35)

30 Box Jumps (24/20)

20 Row calories

*12 minute cap