CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

15 Jumping Jacks

10 Air Squats

8 Step-ups

6 Up Downs

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy Weight of the Complex

1 Deadlift

+

2 Hang Power Cleans

+

3 Front Squats

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3-6-9 and so on…

Hang Power Clean (135/95)|(95/65)

Box Jumps (24/20)

200m Run

(Score is Rounds + Reps)

WORKOUT OF THE DAY