Saturday

CrossFit Grays Harbor – NC COMPETEView Public WhiteboardA. CONDITIONING30 Muscle-Ups (Time)30 muscle-ups for timeEvery time you break, 10/8 cals on the bike.B. 60:00 GPPWarm-upWarm-up (No Measure)Grab a Partner and a Wall Ball (LIGHT!) 1 ROUND P1: 5 Bootstraps +...

Saturday

CrossFit Grays Harbor – NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Max Jump Rope Rest 1:00 2:00 Max Jump Rope STATION 2 2:00 Max Air Squat Rest 1:00 2:00 Max Air Squat STATION 3 2:00 Max DB...

Saturday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Grab a Partner and a Wall Ball (LIGHT!) 1 ROUND P1: 5 Bootstraps + 10 Alt Lunges w/ Torso Twist + 20 Mtn Climbers P2: Holds the Wall Ball overhead and Bikes (legs only) Switch when...

Saturday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)Buy In: 250m Row 2 ROUNDS: 10 DB Hammer Curls 10 DB Upright Rows 10 DB Strict Press 10 DB Triceps Extension Buy Out: 200m RunStrengthMetcon (No Measure)EMOM x 9 MINUTES MIN 1 – 10...

Saturday

CrossFit Grays Harbor – NC30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND of Line Drills 25’ Walking Quad Stretch (with hands, pull one heel towards the glute) 25’ Walking High Kicks 25’ Butt Kickers 25’ High Knees 25’ Single Foot Hop (L/R) Grab a...
WORKOUT OF THE DAY