Monday – CrossFit Grail
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Monday

7
May

Monday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Row 400m

then..

EMOTM-8

Odd-10 Russian KB Swings

Even- 6 Squat Jumps

Strength

Deadlift ( 5×1.1.1, Rest 90s )

* not touch and go, drop and reset

Metcon

Metcon (AMRAP – Reps)

4 Sets 60s On/ 30s Off

10 Thrusters (45/35)

Push Ups for remainder of 60s

+

Rest 2 Minutes

+

4 Sets 60s On/ 30s Off

Row for Distance

*Score total push ups and row distance

Core Down

Metcon (No Measure)

Coaches choice

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