There’s No “I” in Team

6
Aug

There’s No “I” in Team

Announcements

Run Club-Sunday 7am-Meet at Fox Ridge Middle School

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Partner 1 – 30 seconds each

Single Unders

Active Spiderman

Push-up to Down Dog

Double Unders

Mountain Climbers

Partner 2 – 2 SETS

10 Barbell Upright Rows

5 Back Rack Good Mornings

10 Back Rack Elbow Rotations

5 Barbell Back Squats

Workout

Metcon (Time)

IN TEAMS OF 2…

1. 3 ROUNDS FOR TIME

400m Run

40 Hang Power Cleans (115/75)

200 Double Unders (Scale 300 SU)

*Both Partners complete the 400m Run together. In the movement portion, P1 Works while P2 Rests. Alternate as needed.

(Score is Time)

Immediately Into…
Rx + (155/105)

Metcon (Weight)

2. ON A 10:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Hang Power Clean*

*Both Partners Must Establish a Heavy Lift in the 10:00

(Score is Weight)