12-18-17 Front Squat MAX – CrossFit Grail
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12-18-17 Front Squat MAX

17
Dec

12-18-17 Front Squat MAX

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Min Easy Row

10 Active Spidermans

5 Russian Baby Makers

1 Min Moderate Row

10 Active Samson

5 Inch Worms

1 Min Faster Row

10 Push-up to Down Dog

5 Tempo Air Squats

Weightlifting

Front Squat (1 X 5 @ 60%, 1 X 3 @ 70%, 1 X 1 @ 80%, 1 X 1 @ 90%)

Work up to 1RM

Metcon

Metcon (Time)

For time:

30 Pull-ups

50 Thrusters 45/35#

1,000 Meter Row

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