11
Mar
Deep End
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute Each
Easy Row
Active Spidermans
Good Mornings + Back Squats (30 Seconds Each)
Moderate Row
Active Samson
Elbow Rotations + Strict Press & Reach (30 Seconds Each)
Moderate-Fast Row
Push-up to Down Dog
Romanian Deadlifts + Front Squats (30 Seconds Each)
Weightlifting
Front Squat (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)
Wave 1 Wendler Front Squat
Metcon
Metcon (No Measure)
Rehearsal With Workout Weight:
20 Seconds Calorie Row
20 Seconds Power Cleans
20 Seconds Burpees
10 Seconds Transitions Between Movements
Metcon (AMRAP – Reps)
4 Rounds:
1 Minute Calorie Row
1 Minute Power Cleans (115/85)
1 Minute Burpees
1 Minute Rest
Your final score is the sum total of your reps across the 4 rounds
Stagger heats by 2 minutes if needed
Rx+ 135/105