Grand Royal

V3 CrossFit – CrossFit

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A: Warm-up (No Measure)

Couch Stretch – 2:00 Each Leg

Front Rack Stretch – 2:00

3 Rounds:

12 Slow Air Squats

9 Sit-Ups

6 Slow Pushups

B: Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Behind Neck Press

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

5 Hang Power Cleans

C: Power Clean (10-8-6-4-2-4-6-8-10)

Power Clean

10-8-6-4-2-4-6-8-10

10 Reps @ 50%

8 Reps @ 60%

6 Reps @ 67%

4 Reps @ 75%

2 Reps @ 80%

4 Reps @ 75%

6 Reps @ 67%

8 Reps @ 60%

10 Reps @ 50%

D: Metcon (Time)

Performance

3 Rounds:

10 Front Squats (185/135)

15 Lateral Burpees Over Bar

20 Chest to Bar Pull-Ups

E: Metcon (Time)

3 Rounds:

10 Front Squats (145/105)

15 Lateral Burpee Over Bar

20 Pull-Ups

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