8-29-17 Double Dip – CrossFit Grail
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8-29-17 Double Dip

28
Aug

8-29-17 Double Dip

CrossFit Grail – CrossFit

Skill Work/ Gymnastics

Double-Unders (How many Double unders can you do unbroken?)

15 minutes of skill work. Work your way from a warm up of singles to attempting double unders or pushing to see how many you can do unbroken. Try new techniques. Watch your fellow athletes.

Warm-up

Metcon (No Measure)

EMOM 4

3 Hang Cleans

EMOM 4

3 Hang Squat Cleans
Start at a light weight and build each round to a moderate weight (Not heavy). Last round of squat cleans should be your weight for MetCon.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50 Double Unders (2 to 1 Singles)

200M Run

15 Hang Squat Cleans 95/65#

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