140908 – “GRACE”

Main – CrossFit
Warm-up
(No Measure)
400m Row
then,
2 Rounds with an Empty Bar
3 Romanian Deadlift
3 Hi-Hang Power Clean
3 Hang Power Clean
3 Power Clean
3 Strict Press
3 Push Press
3 Push Jerk
3 Power Clean & Push Jerk
Weightlifting
Power Clean (5 – 5 – 5 – 5 – 5 )
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#