9-29-17 Team Series Event 6 – CrossFit Grail
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9-29-17 Team Series Event 6

28
Sep

9-29-17 Team Series Event 6

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Coach led

10 min general warm up

4 sets:

1 min row

5 strict pull-up (scale: jumping with slow eccentric descent)

10 air squats

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
RX+ Chest to Bar

Core Down

Metcon (No Measure)

3 rounds:

30 sec weighted plank 25/10#

30 sec PVC supermans

30 sec PVC hallow rocks

30 sec crunches

* 1 min rest between rounds

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