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

Rx+ 135/105