10-26-19 Bar Crawl

25
Oct

10-26-19 Bar Crawl

Announcements

T-Shirts Pre-orders – get your order in by Saturday! (Sheet at front desk)
Happy Birthday, Justin W!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Row 500M

Line Drills

Spider Man

Inch Worms

Samson

Air Squats

Scoops

Bear Crawls

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Romanian Deadlifts

Metcon

Metcon (AMRAP – Reps)

Teams of 2:

AMRAP 5:

30 Push Press 95/65#

30 Push Press 115/85#

Max Push Press 135/95#

Rest 2 Minutes

AMRAP 5:

30 Front Squats 135/95#

30 Front Squats 155/105#

Max Front Squats 175/125#

Rest 2 Minutes

AMRAP 5:

30 Power Cleans 135/95#

30 Power Cleans 155/105#

Max Power Cleans 175/125#

Metcon

Metcon (AMRAP – Reps)

Tabata 20 Seconds Work 10 Seconds Rest

Partner Leg push