8-12-20 Minute to Win It


8-12-20 Minute to Win It


It’s FUNNY T-Shirt (or Mask) Week – let’s see ’em!
Happy Birthday, Josh!

CrossFit Grail – CrossFit


Warm-up (No Measure)

40 Seconds Each

Easy Row

Active Spidermans

Kettlebell Deadlifts (Between Legs)

Moderate Row

Mountain Climbers

Single Arm Kettlebell Deadlifts (20 Seconds Per Side)

Faster Row

Frog Hops

Dead Hang from Bar


Warm-up (No Measure)

Couch Stretch: 30 Seconds Each Side

Pec Stretch on Wall: 30 Seconds Each Side
use ab-mat and chair for couch stretch


Metcon (No Measure)

Practice Round

1 Round

With Workout Weight:

5 Burpees

5 Kettlebell Swings

5 Calorie Row

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Burpees

1 Minute Kettlebell Swings (70/53)

1 Minute Row Calories

1 Minute Rest
score is total reps