9-27-17 Push Press Wave 4 – CrossFit Grail
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9-27-17 Push Press Wave 4

26
Sep

9-27-17 Push 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

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

2 Rope Climbs

20 Overhead Plate Lunge 45/25# (R+L=1)

200 Single Unders

200M Row
Coaches note: You may have people start at different stations.

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