11-21-17 BootCamp – CrossFit Grail
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11-21-17 BootCamp

20
Nov

11-21-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

400m Run (or 2min jump rope)

20 Air Squats

10 Push-Ups

500m Row
Jump rope if weather is uncooperative.

Metcon

A1: Metcon (No Measure)

Weighted Step-ups, 3x8ea, 40/30# slam ball, 24/20″

A2: Metcon (No Measure)

Slam Ball Push-Ups, 3x8ea 40/30#

A3: Metcon (No Measure)

Single Leg RDL, 3x8ea, 35/26#

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

2,4,6,8… Wall balls 20/14#

2,4,6,8… Hollow Rocks

Rest 3 min

AMRAP 15

6 KB Front Squat 35/26#

8 Burpees

6 Alt KB (or DB) Snatches 35/26#

RX + Options = 53/35KB

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