10-31-17 Halloween BootCamp – CrossFit Grail
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10-31-17 Halloween BootCamp

30
Oct

10-31-17 Halloween BootCamp

CrossFit Grail – Boot Camp

Warm-up

Metcon (No Measure)

2min Jump Rope

2 Rounds:

10 Slam Ball WoodChopper, ea side

10 Jump Squat, ea side

10 Ball Burpee Slams

Metcon

Metcon (Time)

10 Spider Crawls

31 Single-Unders

10 KB Deadlifts, 53/35#

31 Wall Balls, 20/14#

10 Frog Jumps

31 MB Russian Twists

10 Ring Dips

31 Goblet Squats, 53/35#

10 OH Walking Lunges, 45/25# plate

31 Pumpkin (MB) Sit-ups, 20/14#

2017m Row
*31min cap

Start anywhere on list then go in order. Finish with Row.

Cool Down

Metcon (No Measure)

Coach Led Stretch

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