12-13-17 Bench Press Wave 4 – CrossFit Grail
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12-13-17 Bench Press Wave 4

12
Dec

12-13-17 Bench Press Wave 4

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

High Knees

Butt Kickers

Skip for Height

Skip for Distance

3 Air Squats + Broad Jump

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worms

Toe Walk

Heel Walk

Weightlifting

Bench Press (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 18:

3 Kettlebells Swings 53/35#

3 Box Jump Overs 24/20″

200m Run

6 Kettlebells Swings 53/35#

6 Box Jump Overs 24/20″

200m Run

9 Kettlebells Swings 53/35#

9 Box Jump Overs 24/20″

200m Run



Climbing by 3’s until cap.
250m Row for run if needed

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