CrossFit Grays Harbor – NC30

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

7/5 Cal Row

5 DB Sumo Deadlifts

5 Up Down

5 Knee Push-ups

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 SETS

15/12 Cal. Row

12 DB Burpee Deadlifts

9 DB Deficit Push-Ups

(Score is Each Round for Time)

WORKOUT OF THE DAY