1-15-17 Deadlift Wave 3

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.