10-18-17 Eighteen Wheeler – CrossFit Grail
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10-18-17 Eighteen Wheeler

17
Oct

10-18-17 Eighteen Wheeler

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 min easy row

10 spiderman and reach

0:45 sec moderate row

10 active Samson stretch

0:30 hard row

10 air squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

15 Wall Balls 20/14#

12 Cal Row

9 Toes to Bar

Cool Down

Metcon (No Measure)

3 rounds:

30 sec leg lifts

30 sec russian twist

30 sec scissor kicks

30 sec rest

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