The way of the Paladin

Grace
30 clean and jerks for time

OR

Isabel
30 snatches for time

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.
Post your choice of girls and time and load to comments.

Compare to 160403.

Related:
• CrossFit WOD 180613 Tips With Rory McKernan
• Emily Abbott Does Isabel

Scaling
Grace and Isabel are 2 of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option
30 clean and jerks for time
OR
30 snatches for time

Men: 115 lb.
Women: 75 lb.

Beginner Option
30 clean and jerks for time
OR
30 snatches for time

Men: 75 lb.
Women: 55 lb.

AROO !!!!

7 2-minute rounds of:
20-cal. row
Max rep GHD sit-ups

There is no rest between rounds.

Scroll for scaling options.
Post total number of sit-ups completed to comments.

Related:
• CrossFit WOD 180612 Tips With Rory McKernan
• Read: The Glute-Ham Developer Sit-Up

Scaling
The row portion should be completed in about 1 minute, allowing the second minute to be used to accumulate sit-ups. Reduce the calories if needed. Beginner and intermediate athletes may want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option
7 2-minute rounds of:
16-cal. row
Max rep GHD sit-ups, to parallel

There is no rest between rounds.

Beginner Option
5 2-minute rounds of:
12-cal. row
Max rep sit-ups

There is no rest between rounds.

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Scaled

7 2-minute rounds of:
20 Burpee
Max rep sit-ups

There is no rest between rounds.