Friday

CrossFit Grays Harbor – NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM 12 DBL DB Bent Over Row STATION 2 EMOM 12 Burpees Over DB STATION 3 EMOM 12 DB Front Rack Lunges STATION 4 EMOM 12 Box...

Friday

CrossFit Grays Harbor – NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (5 Rounds for time)5 SETS 30 Slam Ball (30/20) 30 DB Suitcase Lunge (35/20)|(20/10) 20/15 Cal Bike -Rest 2:00 b/t Sets- (Score is Each Set for Time)B. 60:00 GPPWarm-upWarm-up (No...

Friday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)GENERAL WARM-UP 2 ROUNDS 1:00 — :30 Slow Air Squats / :30 Fast Air Squats 1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps 1:00 — Plate Ground to...

Friday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 10 Bootstrappers 20 Jumping Jacks 10 Air Squats 20 Mountain Climbers 100m RunStrengthBack Squat (5-5-5-5)5-5-5-5 Tempo Back Squat (1111) (Score is...

Friday

CrossFit Grays Harbor – NC30View Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS FOR TIME (7 MINUTE CAP) 10 Alt. Step-ups :30 Push-up Plank 10 Push-ups 10/8 Cal RowWorkoutMetcon (AMRAP – Rounds and Reps)AMRAP x 10 MINUTES 15/10 Cal. Row 10 Up-Down Box...
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