CrossFit Grays Harbor – NC30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Up Downs

:30 Alt. Box Step Ups

:30 Single Arm DB/KB High Pull (Right)

:30 Single Arm DB/KB High Pull (Left)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

I. AMRAP x 8 MINUTES*

MAX Cal. Bike

(Score is Number of Calories Completed)

-Rest 2:00-

II. 10 ROUNDS FOR TIME**

6 Up-Down Box Step-Ups

6 Upright DB/KB High Pulls

-10:00 Hard Cap-

*Part 1 — Partner 1 works, while Partner 2 rests. Switch as needed.

**Part 2 — Partner 1 will complete a full round, while Partner 2 holds a plank. Then switch. Each partner will complete 5 rounds each for 10 rounds total.

(Score is Time – Subtract the Cals Earned as Seconds from the 10 Rounds)

WORKOUT OF THE DAY