Monday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3min Row

3mins

5 KB Deadlifts

5 Push Ups

5 Air Squats

Then..

3min Row

Strength

Good Mornings (4×8, Rest 90s )

Metcon

Metcon (AMRAP – Reps)

6 sets on a 45s work/ 15s rest interval:

6 Deadlifts (115/75)

Burpees for remainder of 45s

+

Rest 3 Minutes

+

6 sets on a 45s work/ 15s rest interval:

6 Front Rack Alt Lunges (115/75)

Double Unders or Singles for remainder of 45s

*Score total burpees and jump ropes.

**DUs count as 2, singles count as 1