8-10-17 Bench Wave 4 – CrossFit Grail
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8-10-17 Bench Wave 4

9
Aug

8-10-17 Bench Wave 4

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 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Metcon

Metcon (Time)

“Ring that KB”

27-21-15-9

Kettlebell Swings (53/35)

Burpees

400 Meter Run (After each set, for 1600 M Total)
20 Minute Cap

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