CrossFit Grays Harbor – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
:30 Bike (Increasing Effort)
5/5 Alt. Step-ups
5/5 SA KB DL
5/5 SA KB Swing
5/5 Cossack Squats
Strength
Metcon (3 Rounds for weight)
3 SETS
10/10 KB Goblet Step-ups
15 DBL DB Deadlift
-Rest 2:00 b/t Sets-
Workout
Metcon (2 Rounds for time)
2 SETS
50/40 Cal Bike
-Rest 3:00 b/t Sets-