1-8-21 Hot & Bothered

Announcements

Happy Birthday, Tristan!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Box Step-ups (Lower)

Knuckle Drags

Active Samson

Active Spidermans

Push-up to Down Dog

Box Step-ups (Higher)

Warm-up (No Measure)

30 Seconds Each

Single Dumbbell Romanian Deadlifts

Single Dumbbell Russian Swings

Single Dumbbell Strict Press

Weightlifting

Use mats

Deadlift (Heavy 6-4-2)

Metcon

Metcon (No Measure)

Rehearsal

6 Single Dumbbell Hang Clean and Jerks (3 Each)

4 Box Jumps

2 Deadlifts

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

40 Single Dumbbell Hang Clean and Jerks (35/25)

20 Box Jumps (24″/20″)

10 Deadlifts (205/125)

Rx+ 50 /35, 245/165
Use Mats as required