10-11-17 Pump House – CrossFit Grail
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10-11-17 Pump House

10
Oct

10-11-17 Pump House

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400 Meter Run

:30 Seconds Inchworms

:30 Seconds Air Squats

:30 Seconds Spidermans

:30 Seconds Samson

200 Meter Run

:20 Seconds Inchworms

:20 Seconds Air Squats

:20 Seconds Spidermans

:20 Seconds Samson

100 Meter Run

:15 Seconds Inchworms

:15 Seconds Air Squats

:15 Seconds Spidermans

:15 Seconds Samson

Metcon

Metcon (Time)

15-12-9-6-3:

Strict Ring Dips

Strict Pull-Ups

200 Meter Run Following Each Round

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