CrossFit Grays Harbor – NC30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Plate Deadlifts → 10 Plate Ground to Overhead

10 Up-Downs → 10 Burpees

10 Glute Bridge-Ups → :45 Glute Bridge Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

15 Plate Ground to Overhead

10 Burpees

-Rest 3:00-

ALTERNATING TABATA

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Plate Russian Twists

MOVT 2 – Plate Gun Hold
Score is Rounds & Reps on the AMRAP.

WORKOUT OF THE DAY