Wednesday – CrossFit Grail
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Wednesday

27
Jun

Wednesday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

10min

10 PVC High Pull

10 PVC Power Clean

10 PVC Front Squats

10 PVC Strict Press

10 Line Split Jerks (Footwork)

Weightlifting

Power clean + Front squat + Jerk (Every 90s for 9 sets: )

1st 3 sets- 60%

2nd 3 sets- 70%

3rd 3 sets- 80%

Metcon

Metcon (Weight)

Every 2 minutes for 8 sets:

3 Power snatches (70-80%)

2 Rope Climbs

*May have to stagger start, second group start after first min

**16min Total

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