CrossFit Grays Harbor – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS (7 MINUTE CAP)
20 Lateral Hops over Bar
12 Lunges → 10 Step-ups → 8 Box Jumps
12 Good Mornings → 10 Deadlifts → 8/8 Elbow Punches
5 Burpees
Strength
Hang Power Clean (1×3)
ON A 12 MINUTES RUNNING CLOCK…
Build to a moderate-heavy 3-Rep Hang Power Clean
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
2-4-6-8…and so on
Hang Power Clean (115/75)
Box Jumps (24/20)