CrossFit Grand Rapids

1 RM Press then… 1 RM Deadlift

1 RM Bench Press then… 5k Run

1 Rep Max Back Squat Rest… “Fran” 21-15-9 Thrusters @ 95# Pull-ups

Team WOD We’ll be doing all 1 Rep max efforts this week so there won’t be any gymnastics or regular strength training. Tomorrow will be a 1RM Back Squat.

3-3-3-3-3 Back Squat then… Front Lever – 1.5 minutes Client’s Choice WOD

3-3-3-3-3 Bench Press then… frog stands 3 minutes then… WOD For time: 10 Deadlifts @ 300# 50m Bear Crawl 200m Sprint 200m Run w/ 45# plate 20 Pull-ups

Handstand Practice 5 minutes then… “SQT” 3 rounds for time of: – 95 pound Ground to overhead, 10 reps – 200 yard Shuttle sprint, 50 yards there and back twice

3-3-3-3-3 Weighted Pull-ups then… “Grace” 30 reps, 135# Power clean & Jerk

3-3-3-3-3 Deadlift then… Team WOD

3-3-3-3-3 Squat Clients’ Choice WOD