11-22-17 Bench Press Wave 1 – CrossFit Grail
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11-22-17 Bench Press Wave 1

21
Nov

11-22-17 Bench Press Wave 1

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Slow Row

10 Active Spiderman

1 Minute Moderate Row

10 Russian Baby Makers

1 Minute Fast Row

10 Inch Worms with Push-up

10 Supinated Banded Pull-Aparts

10 Pronated Banded Pull-Aparts

10 Behind the Back Pull-Aparts

10 Banded Pass Throughs

Weightlifting

Bench Press (1 X 5 @ 60%, 1 X 5 @ 70%, 1 X 5+ @ 80%)

Metcon

Metcon (Time)

5 Rounds:

21 Calorie Row

15 Thrusters 75/55#

9 Lateral Bar Burpees
RX+ 95/65#

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