Wednesday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC Pass Through

5 KB Deadlift

10 PVC Good mornings

5 Sit Ups

10 PVC Lunges

Strength

Deadlift (5×3, TNG, Build each set, Rest 90s )

Metcon

Metcon (Weight)

6 Sets

8 Power Cleans (115/75)

8 Bar Facing Burpees

Rest 30s

+

Rest 2 Minutes

+

6 Sets

6 Front Rack Lunges (115/75)

6 Abmat Sit Ups

Rest 30s