1-22-17 Deadlift Wave 4

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

500m Row/400m Run

Then…

2 Rounds (0:30 Seconds Each Exercise):

Air Squats

Side Lunge

Active Spidermans

Active Samson

Push-up to Down Dog

Inch Worms

Cat Cows

Scorpions

Warm-up (No Measure)

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

Weightlifting

Deadlift (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

15 Pull-ups

12 Burpee Box Jump Overs 24/20″

9 Clean and Jerks 115/80#
RX+

Chest to bar pull-ups

C&J: 135/95#