Wednesday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

10 Banded Goodmornings

5 Hand Release Push Ups

10 Gob Squats

5 Barbell RDLs

Strength

Deadlift (EMOM- 8min TNG set of 3, Across)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

21-15-9:

Burpee Over KB Jumps

Russian KB Swings (70/55)

Rest 5 min

12 min AMRAP

10 Pull-ups

20 Hand Release Push Ups

30 Plate OH Alt Lunges (45/25)

40 Double Unders