Friday – CrossFit Grail
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Friday

6
Jul

Friday

CrossFit Grail – Boot Camp

Warm-up (No Measure)

:30 ea for 2 minutes:

Jumping Jacks / Mountain Climbers

3 Rounds:

10 PVC Overhead Squats

10 Push Press

10 Good Mornings

10min cap

Metcon

Metcon (No Measure)

EMOM – 6min

Odd: 10 Box or Ring Dips (feet on ground)

Even: 10 Push Ups

Metcon

Metcon (Time)

Every 8 minutes for 4 rounds:

Run 400m

16 Plate-to-Overhead

14 Sit-ups

12 Plate Overhead Walking Lunges

Run 200m
32 min total

Score is time on last round

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