8-24-17 BootCamp – CrossFit Grail
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8-24-17 BootCamp

23
Aug

8-24-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

4 Rounds:

10 Air Squats

10 Push-Ups

10 MB DeadLifts

10 Ring Rows

20 Single Unders

Metcon

Metcon (No Measure)

EMOM 16

30sec on / 30sec rest

1st min: Med Ball Clean

2nd min: KB / DB Overhead Tricep Extension

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

2 Wall Walks

20 Wall Balls, 20/14#

40 Double-Unders (or 80 Singles)

Core Down

Metcon (No Measure)

Tabata, 20s work/10s rest

Wood Chopper Crunch, alternating sides

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