CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

100 Wall Balls

30 Clean & Jerk (135/95)|(95/65)

50 Wall Balls

15 Clean & Jerk

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort)

Then…

3 ROUNDS:

10 Alt Box Step Ups

10/10 Single Arm DB Deadlifts

10/10 Single Arm DB Bent Over Rows

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 10:00 RUNNING CLOCK…

Max Cal Bike*

*Every 2:00 including 3,2,1 go..perform 10 Up-Downs

-Rest 3:00-

AMRAP x 10 MINUTES

10 Box Jumps (24/20)

10 DB Bent Over Row (50/35)|(35/20)

(Score is Rounds + Reps — Add Cals to Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 of Flow Yoga or Stretching

C. STRENGTH / GYMNASTICS

Split Jerk (3-2-1-2-3)

3-2-1-2-3

Split Jerk*

*Take from rack or blocks. Second half of the wave 2-3 should be heavier than the first half of the wave for each set.

(Score is Weight)

WORKOUT OF THE DAY