9-8-17 All Fours – CrossFit Grail
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9-8-17 All Fours

7
Sep

9-8-17 All Fours

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Coach led warmup

Metcon

Metcon (No Measure)

EMOM 4

2 Hang Snatch

EMOM 4

2 Power Snatch
Start at a light weight and build each round to a moderate weight (Not heavy). Last round of power snatch should be your weight for MetCon.

Metcon

Metcon (AMRAP – Reps)

AMRAP 4

400 Meter Run

20/16 Calorie Row

Max Power Snatches (65/45)

rest 4 minutes

AMRAP 4

400 Meter Run

15/10 Calorie Row

Max Power Snatches (75/55)

rest 4 minutes

AMRAP 4

400 Meter Run

10/7 Calorie Row

Max Power Snatches (95/65)
RX+

Max Power Snatches (75/55)

Max Power Snatches (95/65)

Max Power Snatches (115/80)

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