CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

3 SETS

ON 2:00 CLOCK…500/400m Row (rest remainder)

ON 2:00 CLOCK…40 DB Push Press (50/35)

ON 2:00 CLOCK…AMRAP of 30 Double Unders + 10 H-R Push-Ups

-1:00 Rest b/t Sets-

*No additional time b/t Sets. Transition immediately to the next 2:00 station once the 2:00 clock expires.

(Score is Slowest Time on Row)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

PARTNER GENERAL WARM-UP

IN TEAMS OF 2…

60 Cal Bike (alt. every 10 cals)

While P1 bikes, P2 performs 10 Push-Ups + 10 Alt Jumping Lunges

Into…

2 SETS

20 Med Ball Squat + Toss (stand 5’ apart, squat and toss MB like wall ball movement)

20 Med Ball Russian Twist Passes (sitting back to back, pass ball side to side)

20 Med Ball Ground to OH (stand back to back and pass ball overhead)

Extended Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – 12/10 Cal Bike (Moderate Effort)

MIN 2 – 5 Tempo Strict Pull-Ups (1111)

(No Measure)

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 10 Single DB Snatch (AHAP)*

MIN 2 – 20 DB Goblet Squat (AHAP)

MIN 3 – Max Reps of 1 Up-Down + 1 Bar Muscle-Up

*Alternate arms each rep for a total of 10 reps.

(Score is Load)

C. STRENGTH / GYMNASTICS

Back Squat (3×7)

3 SETS

7 Back Squats (12×1)

*Use load from 20-Rep Max from last week’s Back Squat. :02 pause at the bottom of each squat.

-Rest as Needed b/t Sets-

(Score is Load)

Metcon (Time)

3 SETS

20 Unbroken TTB

-Rest :30 b/t Sets-

(Score is Total Time)

WORKOUT OF THE DAY