CrossFit Grail – CrossFit
Warm-up (No Measure)
Hang Clean + Power Clean (1 set of complex per minute)
Build Weight , but no more than 50% of max
Squat Clean + Jerk (1 set of complex per minute)
3 Clean & Jerk 135/95#
Select a weight that you can control to the ground. Dropping weights is a no-rep.
Metcon (No Measure)
60 seconds work, 30 second transition
Class spreads out with no more than 2 people per movement. Perform the movement for 60 seconds, then take 30 seconds to transition to next exercise.