10-30-17 Hangman Jury – CrossFit Grail
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10-30-17 Hangman Jury

29
Oct

10-30-17 Hangman Jury

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Slow Row

10 Active Sampson

1 Minute Moderate Row

10 Active Spiderman

1 Minute Fast Row

10 Push-up to Down Dog

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Stiff-Legged Deadlifts

Weightlifting

Hang Power Clean (5 sets of 3)

Work up in weight each set to reach a heavy set of 3 reps

Metcon

Metcon (Time)

3 Rounds:

30 Hang Power Cleans 75/55#

30 Wall Balls 20/14#

30/21 Calorie Row
RX+ 95/65#

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