12-1-17 Freedom Sauce – CrossFit Grail
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12-1-17 Freedom Sauce

30
Nov

12-1-17 Freedom Sauce

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

250 Meter Row

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Toe/Heel Walk

Metcon

Metcon (Calories)

AMRAP 3

21 Front Squats 75/55#

21 Pull-ups

Max Calorie Row

Rest 3:00

AMRAP 3

18 Front Squats 95/65#

18 Pull-ups

Max Calorie Row

Rest 3:00

AMRAP 3

15 Front Squats 115/80#

15 Pull-ups

Max Calorie Row

Rest 3:00

AMRAP 3

12 Front Squats 135/95#

12 Pull-ups

Max Calorie Row

Core Down

Metcon (No Measure)

3 sets for quality:

10 GHD sit-ups (to parallel)

10 Supermans

10 Hollow Rocks

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