8-1-17 Bench Wave 3 – CrossFit Grail
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8-1-17 Bench Wave 3

31
Jul

8-1-17 Bench Wave 3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s choice

Weightlifting

Bench Press (1 X 5 @ 70%, 1 X 3 @ 80%, 1 X 1+ @ 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Sand Bagging”

AMRAP 20

200M Sandbag Run

10 Sandbag Burpees (Burpee holding on to sand bag into a ground to overhead)

10 Sandbag Lunges

10 Sandbag Situps (Sandbag held to chest)
Sandbag = Black for men, Red for women is RX for all movements.

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