10-23-17 Back Squat Wave 3 – CrossFit Grail
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10-23-17 Back Squat Wave 3

22
Oct

10-23-17 Back Squat Wave 3

CrossFit Grail – CrossFit

 

Warm-up

Warm-up (No Measure)

2 min row

10 spiderman and reach

1 min row

10 russian baby makers

30 sec row

5 inch worms

Warm-up (No Measure)

Barbell warm-up:

2 rounds:

5 Good Morning

5 Back Squats

5 Strict Press

5 Stiff Legged Deadlifts

Weightlifting

Back Squat (1 X 5 @ 70%, 1 X 3 @ 80%, 1 X 1+ @ 90%)

Metcon

Metcon (Time)

“Tine”

3 RFT:

500 Meter Row (or 400m run)

12 Deadlifts (185/135)

15 Box Jumps (24/20)
RX+ 205/145#

Box jump: 30/24

Average time: 12-15 mins

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