7-23-18 Back Squat MAX

Announcements

Happy Birthday – Charlie & John!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunges

Active Spiderman

3 Air Squats + Broad Jump

10 Russian Baby Makers

10 Cat Cows

10 Alternating Bird Dogs

Warm-up (No Measure)

Glute Activation:

Monster Walks

Lateral Side Steps

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 Ring Push-ups

9 Deadlifts 155/105#

30 Double Unders
RX+: Strict HSPUs, 225/155#

Modification: 60 Single Unders