Wednesday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Then….

Coaches Led Snatch Warm Up

Weightlifting

Squat Snatch (EMOM-8 )

1.1 reps in each min

Reset each rep

*Start around 60%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

2-4-6 Unbroken power snatches (55% of 1RM)

2-3-4 Strict pull ups

* After 6 go back to 2, if unable to maintain unbroken rep go back to 2