4-10-19 Bedtime

Announcements

Happy Birthday, Bryan H!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

2 Sets:

0:30 Sec Row + 0:30 Sec Alt Samson

0:30 Sec Row + 0:30 Sec Walkouts

0:30 Sec Row + 0:30 Sec Glute Bridges

0:30 Sec Row + 0:30 Sec Alt. Spiderman

2 Sets:

5 Scap Pull-ups

3 Strict Pull-ups

10 Push-ups

15 Air Squats

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Elbow Rotations

5 Strict Press

5 Push Press

5 Hang Power Cleans

5 Stiff Legged Deadlifts

Metcon

Metcon (No Measure)

Workout Rehearsal:

1 Round with Empty Barbell:

5 Lateral Bar Burpees

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

1 Round at Workout Weight:

5 Lateral Bar Burpees

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks

Metcon (5 Rounds for time)

On the 5:00 x 5 Rounds:

15 Lateral Barbell Burpees

12 Deadlifts 115/80#

9 Hang Power Cleans 115/80#

6 Push Jerks 115/80#
RX+: 155/105#

Record time for each round.