7-15-21 Jump the Gun

14
Jul

7-15-21 Jump the Gun

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

7 Lunge + Lunge + Air Squat

8 Spiderman

9 Frog hops

10 Barbell RDL

Strength

Deadlift (1×3 @ 85%)

1×3 @ 65%

1×3 @ 75%

1×3+ @ 85%

Week 3 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES

7/7 Double DB/KB Front Rack Reverse Lunges (50/35)

10 Box Jumps w/ Step-Down (24/20)

20 Plate Ground to Overhead (45/25)

:30 Plate Gun Hold

(Score is Rounds + Reps)