14
Jan
1-15-17 Deadlift Wave 3
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
0:30 Second Easy Row
10 Leg Swings (forward/backward and side/side)
0:30 Second Moderate Row
10 Push-ups to Down Dog
10 Side Lunge
0:30 Second Fast Row
10 Russian Baby Makers
10 Cat Cows
Weightlifting
Deadlift (1 X 5 @ 70%, 1 X 3 @ 80%, 1 X 1+ @ 90%)
Metcon
Metcon (Time)
5 Rounds, On the 4:00
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks 95/65#
RX+: 115/80#
Score is slowest time. Write all the splits in the comment section.