12-5-17 Front Squat Wave 3 – CrossFit Grail
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12-5-17 Front Squat Wave 3

4
Dec

12-5-17 Front Squat Wave 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Slow Row

10 Active Spiderman

10 Air Squats

1 Minute Moderate Row

10 Active Samson

10 Push-up to Down Dog

1 Minute Fast Row

10 Russian Baby Makers

10 Scap Pull-ups

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 Thrusters 95/65#

30 Calorie Row

16 Pull-Ups

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