10-16-17 Captain Crunch – CrossFit Grail
Call Us: (720) 515-6434

10-16-17 Captain Crunch

15
Oct

10-16-17 Captain Crunch

CrossFit Grail – CrossFit

Warm-up (No Measure)

General warm-up

Coach led

Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

**completed with empty barbell

Metcon (No Measure)

EMOM 9 mins

2 hang power cleans + 1 push jerk

Min 1-3: 75/55#

Min 4-6: 95/65#

Min 7-9: 115/80#

Metcon (AMRAP – Reps)

“Captain Crunch”

AMRAP 4:

3 rounds:

12 Deadlifts 75/55#

9 Hang Power Cleans 75/55#

6 Push Jerks 75/55#

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

2 rounds:

12 Deadlifts 95/65#

9 Hang Power Cleans 95/65#

6 Push Jerks 95/65#

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts 115/80#

9 Hang Power Cleans 115/80#

6 Push Jerks 115/80#

Max Calorie Row in Time Remaining
Score: total reps of calories

Leave a Reply