8-7-17 Shoulder Press Wave 3 – CrossFit Grail
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8-7-17 Shoulder Press Wave 3

6
Aug

8-7-17 Shoulder Press Wave 3

CrossFit Grail – CrossFit

 Warm-up (No Measure)

400M Run

80 ft Bear Crawls

Spider Man crawls

60 arm circles

PVC pass throughs and stretch

10 PVC Shoulder Press

Weightlifting

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

Metcon

Metcon (Time)

3 Rounds:

50 Air Squats

7 Burpee Pull-ups

10 Hang Power Cleans (115/80)

Rx + Option

Chest to Bar Pull-ups

Hang Power Cleans (135/95)
This workout should take no longer than 15 minutes . RX + Option must perform both + options.

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