Wednesday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 PVC Clean High Pull

5 PVC Power Clean

5 PVC Strict Press

10 Line Footwork Split Jerks

Weightlifting

Power Clean + Squat Clean + Split Jerk (6 Sets of Complex)

*Build Weight

** Don’t drop bar between Cleans

Metcon

Metcon (Time)

For Time:

8 Squat snatches @ 55%

2 Strict Pull Ups

6 Squat snatches @ 65%

4 Strict Pull Ups

4 Squat snatches @ 75%

6 Strict Pull Ups

2 Squat snatches @ 80%

*20 Minute cap