10-20-17 BootCamp – CrossFit Grail
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10-20-17 BootCamp

19
Oct

10-20-17 BootCamp

CrossFit Grail – Boot Camp

 

Warm-up

Warm-up (No Measure)

:30 ea for 2 minutes:

Jumping Jacks / Mountain Climbers

3 Rounds:

10 PVC Overhead Squats

10 Push Press

10 Good Mornings
*10min cap

Metcon

Metcon (No Measure)

EMOM 6

Odd: 10 Box or Ring Dips (feet on ground)

Even: 10 Push-Ups

Metcon

Metcon (Time)

Every 8 minutes for 4 rounds:

Row 500m

16 Plate-to-Overhead

14 Sit-ups

12 Plate Overhead Walking Lunges, ea leg

Run 200m
*32min total

Score is time on last round

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