11
Jun
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