7-24-17 Bench Wave 2 – CrossFit Grail
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7-24-17 Bench Wave 2

23
Jul

7-24-17 Bench Wave 2

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder band warm up (Red or Black band)

15 overhead band to behind head

15 pull aparts

15 Back pull aparts

10 pass throughs

Weightlifting

Bench Press (1 X 3 @ 65%, 1 X 3 @ 75%, 1 X 3+ @ 85%)

Metcon

Metcon (Time)

3 rounds:

27 calorie row

21 Ground to Overhead 95/65#

15 Weighted Sit-ups (20/14# medball)

9 strict pull-ups

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