7-18-17 BootCamp – CrossFit Grail
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7-18-17 BootCamp

17
Jul

7-18-17 BootCamp

CrossFit Grail – Boot Camp

 Warm-up (No Measure)

Warm Up

400m Run

10 Air Squats

200m Run

20 Air Squats

100m Run

30 Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

3 rounds (15 min)

1min Row

1min Side Plank – 30sec/side

1min Single-Srm Russian KB Swings – 30sec/side

1min Low ring plank

1min Farmers Walk

+

Rest 3 min

+

20min AMRAP:

500m Row

50 Double Unders (2-1 Single Unders)

25 Suicide Jumps
100m Row = 1 rep

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