7-24-20 DT

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

30 Seconds Each

Active Samson

Romanian Deadlifts

Active Spidermans

Hang Muscle Cleans

Push-up to Down Dog

Strict Press & Reach

Active Samson

Good Mornings

Active Spidermans

Elbow Rotations

Push-up to Down Dog

Front Squats

Mobility

Warm-up (No Measure)

Wrist Stretch: 40 Seconds

Front Rack Stretch: 40 Seconds

Child’s Pose: 40 Seconds

Metcon

Metcon (No Measure)

Practice Rounds

1 Round

With Lighter Weight:

9 Deadlifts

6 Hang Power Cleans

3 Push Jerks

1 Round

With Workout Weight:

6 Deadlifts

4 Hang Power Cleans

2 Push Jerks

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
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