7-2-21 I hate to Clean and Run

2
Jul

7-2-21 I hate to Clean and Run

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Group Jog

Immediately Into…

2 SETS

10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack)

8 Kang Squats (w/ or w/o barbell)

10 Elbow Rotations

Immediately Into…

2 SETS

5 Clean Deadlifts

10 Hang Muscle Cleans

5 Hang Squat Cleans

Extended Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Build to Your Workout Weights

(No Measure)

Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

200m Run

40 Squat Cleans (95/65)

400m Run

30 Squat Cleans (115/75)

800m Run

20 Squat Cleans (135/95)

400m Run

10 Squat Cleans (155/105)

200m Run

*Partners complete Runs together. P1 works on the Squat Cleans while P2 rests, alternate as needed.

(Score is Time)