CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

20 C2B Pull-Ups

20 T2B

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3:00 Bike

INTO…

2 ROUNDS

10 Long Step Lunges

10 Bootstrapper Squats

25’ Duck Walking

10 Arm Crosses

10 Arm Circles

:30 Bar Hang

Strength

Front Squat (5-5-5*)

5-5-5*

Front Squat

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

Metcon (3 Rounds for time)

3 SETS*

14/12 Cal Bike

14 Front Rack Reverse Lunge (115/75)|(75/55)

14/12 Cal Bike

-1:00 Rest b/t Sets-

*3:30 Cap for Every Set

C. STRENGTH / GYMNASTICS

Clean and Jerk (5×1*)

EMOM x 15 MINUTES

1 Clean & Split Jerk

*Start light and build for the first 10 minutes. Hold for the next 5 minutes across.

WORKOUT OF THE DAY