9-21-17 BootCamp – CrossFit Grail
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9-21-17 BootCamp

20
Sep

9-21-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

100m Row / Bike

10 Slam Balls

10 Alt Lunges

200m Row / Bike

20 Slam Balls

20 Alt Lunges

300m Row / Bike

30 Slam Balls

30 Alt Lunges

Strength

A1: Farmers Carry (4x100m, walking)

A2: KB Sumo Squats (4×20)

Metcon

Metcon (Time)

8 Rounds:

100m Run

8 Plate Ground-to Overhead

8 Hanging Knee Raises

8 Ring Push-Ups

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