8-31-21 Sky is Falling

30
Aug

8-31-21 Sky is Falling

Announcements

Happy Birthday, Troy!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Row*

Into…

AMRAP x 5 MINUTES

10 PVC Pass Through

5 PVC Deadlift

5 PVC OHS

5/5 SA Ring Rows

*Increase Pace every :30

Workout

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – 7 Overhead Squats (Athlete Choice, Mod to Mod-Heavy)*

MIN 3 – Max Rope Climbs

MIN 4 – Rest

*Squats should be able to be completed unbroken but challenging.

Use mats as directed

Equipment will be shared to reduce logistics

(Score is Reps)
Athletes will be positioned in stations. Divide class into 3 groups. Athletes follow the order, but rest is always min 4. For example, If athlete starts on OHS on minute 1, they move to Rope climbs for minute 2, then Row minute 3, Rest for minute 4.

Finisher

Warm-up (No Measure)

FOR QUALITY

Accumulate 5:00 in the bottom of an Air Squat Hold

(No Measure)