9-29-17 BootCamp – CrossFit Grail
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9-29-17 BootCamp

28
Sep

9-29-17 BootCamp

CrossFit Grail – Boot Camp

Warm-up

Warm-up (No Measure)

400m Run

10 Air Squats

200m Run

20 Air Squats

100m Run

30 Air Squats

Metcon

Metcon (AMRAP – Reps)

15min

1min Row

1min Side Plank – 30s/side

1min Single-Arm Russian KB Swings – 30s/side

1min Low Ring Plank

1min Farmers Carry

+

Rest 5min

+

AMRAP 20

250m Row or Bike (or 200m Run)

20 Burpees

100 Double Unders (2-1 singles)
* Score reps completed in AMRAP

**DUs worth two/ singles worth one.

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