8-9-17 Back Squat Wave 4 – CrossFit Grail
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8-9-17 Back Squat Wave 4

8
Aug

8-9-17 Back Squat Wave 4

CrossFit Grail – CrossFit

Warm-up (No Measure)

Coaches Choice

Weightlifting

Back Squat (1 X 5 @ 40%, 1 X 5 @ 50%, 1 X 5 @ 60%)

Metcon

Metcon (Time)

4 Rounds

Run 100M

20 Ab-mat sit-ups

20 Russian Twists 53/35#

20 V ups

Rest 1 Minute

4 Rounds

50 Double Unders

20 Ankle Biters

20 Bicycle Crunches

20 Mountain Climbers

Rest 1 Minute
Each round is designed as a sprint with a full minute rest to recover and sprint again.

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