8-16-17 BootCamp – CrossFit Grail
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8-16-17 BootCamp

15
Aug

8-16-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up (No Measure)

Row/Bike/Run – 3 Minutes

4 Rounds – w/PVC

10 Pass Throughs

10 Good Mornings

10 Back Squats

10 Back Twist

10 Overhead Squats

Strength

DeadLifts (8×10, Rest 45sec)

KB, DB or Unloaded Bar
Challenge yourself w/weight, keeping safe form

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

10 Russian KB swings

10 Wall Balls

Rest 3mins

AMRAP 5

5 Broad Jumps

10 Crunchy Frogs

15 Box / Bench Dips

Rest 3mins

AMRAP 3

Max Burpees

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