8-7-19 Water Break

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up:

60 Seconds Each:

Easy Row

Active Spidermans

Moderate Row

Mountain Climbers + Push-ups

Faster Row

Active Samson + Steady Burpees

Wrist Stretches

Lying Front Rack Stretch

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

15 Second Receiving Position Hold

3 High Hang Power Cleans

3 Hang Power Cleans

Metcon

Metcon (No Measure)

Workout Rehearsal:

5 Hang Power Cleans

5 Burpees Over Rower

5 Calorie Row

Metcon (AMRAP – Reps)

For Max Reps:

AMRAP 4:

27 Hang Power Cleans 95/65#

27 Burpees Over Rower

27/21 Calorie Row

Rest 4 Minutes

AMRAP 4:

21 Hang Power Cleans 95/65#

21 Burpees Over Rower

21/15 Calorie Row

Rest 4 Minutes

AMRAP 4:

15 Hang Power Cleans 95/65#

15 Burpees Over Rower

15/12 Calorie Row
RX+: 95/65#, 115/85#, 135/95#