16
Apr
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