8-16-17 Shoulder Press Wave 4 – CrossFit Grail
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8-16-17 Shoulder Press Wave 4

15
Aug

8-16-17 Shoulder Press Wave 4

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

PVC pass throughs

80 arm circles alternating small to large and reverse every 20 reps

80 ft bear crawls (do not race)

Weightlifting

Shoulder Press (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Metcon

Metcon (Time)

Partner WOD

100 Thrusters 75/55#

1 team member completes 5 burpees then completes as many Thrusters as possible. At top of next minute other partner does 5 burpees and performs as many Thrusters as possible. Alternate each minute until the team has reached 100 Thrusters.

For a team of 1, rest every other minute and go until 50 Thrusters are completed.

RX+ Option is 95/75#

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