12-21-17 BootCamp – CrossFit Grail
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12-21-17 BootCamp

20
Dec

12-21-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

5 Air Squats w/3sec hold @ bottom

5 KB Sumo Deadlifts

5 Ring Rows

5 SDHP

5 Box Dips
*10min cap

Strength

A1: KB DeadLift (3×10)

Double KB/DB or Sumo (Single) KB/DB

A2: Scap Pulls (3×10)

Metcon

Metcon (Weight)

EMOM 15

1st min: 15 SDHP

2nd min: 12 Burpees

3rd min: 9 Broad Jumps

Metcon

Metcon (Time)

3 Rounds:

20 KB Swings

15 Push-Ups

10 Pull-Ups

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