CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (No Measure)

ON A 25:00 RUNNING CLOCK…

Flow between Any Monostructural Movements at a Low & Slow Pace*

Run

Bike

Row

Ski

*This is not a workout. You should maintain a conversational pace throughout. Despite the slow pace…you should move for the full 25:00.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3:00 Bike → :20 Work/:40 Recovery*

*Every round of :20 Work, increase the pace!

Then…

3 ROUNDS

5 Bootstrappers

10 Cossack Squats

10 Scap Pull-Ups

5 Kipping Swings

Partner Workout

Metcon (2 Rounds for reps)

IN TEAMS OF 3…

2 SETS x 3 MINUTES @ EACH STATION*

STATION 1 — Back Squat (185/125)|(135/95)**

STATION 2 — Cal Bike

STATION 3 — Toe to Bar

STATION 4 — Rest

*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.

**Back Squat comes from ground.

(Score is Reps in Each Set)

Finisher

Metcon (No Measure)

4 SETS FOR QUALITY

10 DB Renegade Rows

10 DBL DB Hammer Curls

10 DBL DB Bicep Curls

10 DBL DB Bent Over Row

-Rest as Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

AMRAP x 16 MINUTES*

15 HSPU

50′ KB Suitcase Walking Lunges (70/53)

*Every 4:00 including at 3,2,1 go…complete 7 Power Snatch at 155/105.

(Score is Rounds + Reps)

WORKOUT OF THE DAY