1-29-18 Deadlift MAX

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Jog Down and Back x3

Side Shuffle (Down and Back)

Karaoke (Down and Back)

Quad Stretch

Knee to Chest

Soldier Kicks

Cradle Stretch

Bear Crawl

Straight Leg Bear Crawl

Crab Walk

Warm-up (No Measure)

2 rounds:

5 Good Mornings (empty barbell)

5 Stiff Leg Deadlifts (empty barbell)

5 Russian Baby Makers

Weightlifting

Deadlift (1 X 5 @ 60%, 1 X 3 @ 70%, 1 X 1 @ 80%, 1 X 1 @ 90%)

Metcon

Metcon (Time)

3 RFT:

500m Row

400m Run