Wednesday – CrossFit Grail
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Wednesday

9
May

Wednesday

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

20 Air Squats

20 Ring Rows

20 Lunges

20 Scap Pull Ups

Skill Work/ Gymnastics

High-Hang Power snatch + Hang power snatch + Overhead Squat (Bar Only) (Every 30s X 6 sets:)

Use as warm up for snatch

Weightlifting

Power Snatch + Hang Squat Snatch

6x 1+1, Building, Rest 90

*No reset, keep bar at hips between power snatch and hang squat snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

3 Handstand Push Ups

5 Ring Dips

10 Wall Balls (20/14)

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