7-17-17 Doce – CrossFit Grail
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7-17-17 Doce

16
Jul

7-17-17 Doce

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

Row 1000 M (Steady pace no greater than 28 Rows Per Minute)

EMOM 5

3 Hanging Power Cleans (Start with Bar and Progress each minute)

3 Box Jumps

EMOM 5

3 Power Cleans

3 Burpee Box Jump Overs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

27 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20″)

Rest 4:00

AMRAP 4:

27 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20″)

Rest 4:00

AMRAP 4:

27 Calorie Row

21 Power Cleans (75/55)

15 Burpee Box Jump Overs (24/20″)
This workout is designed to be done as quickly as possible with rest in between.

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