12-6-17 BootCamp – CrossFit Grail
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12-6-17 BootCamp

5
Dec

12-6-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

4 Rounds:

100m Run (or 125m Row/Bike)

10 Russian Baby Makers

10 Ring Row Shrug

10 Squat Jumps

10 Push-Ups

10 Roll Back to Seated V

Metcon

Metcon (AMRAP – Rounds)

AMRAP 15

200m Run (or 250m Row/Bike)

10 Ring Rows

10 Jumping Lunges

200m Run (or 250m Row/Bike)

20 Box Jumps 24/20″

+

Rest 5 Min

+

AMRAP 15

500m Row (or 400m Run)

10 Push-Ups

10 V-Ups

500m Row (or 400m Run)

20 Russian KB Swings 53/35#

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