8-14-17 Fire Alarm – CrossFit Grail
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8-14-17 Fire Alarm

13
Aug

8-14-17 Fire Alarm

CrossFit Grail – CrossFit

Warm-up (No Measure)

Coaches Choice

Metcon

Metcon (No Measure)

EMOM 5

2 Clean & Jerk

EMOM 5

2 Overhead Squat
Slowly build up in weight. Focus on form, not intensity. Light Weight.

Metcon

Metcon (Time)

Because Kevin Lora asked for Overhead Squats…

For Time:

2 rounds

7 Overhead squats 95/65#

7 Pull-ups

7 Burpees

Buy Out

50 Double Unders (2 to 1 Singles)

Repeat for a total of 3 rounds
Perform 2 rounds of 7 each movement, then Double Unders. Repeat entire cycle 2 more times.

Average completion 15 minutes.

Core Down

Metcon (No Measure)

Tabata – 20 seconds work 10 seconds transition

Russian Twist

V-Ups

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