Saturday

CrossFit Grays Harbor – NC45View Public WhiteboardExtended Warm-upWarm-up (No Measure)AMRAP x 6 MINUTES 100m Run 10 PVC Good Mornings 10 Alt. Lunge + Twist 10 KB Sumo Deadlift 10 Toe TouchesStrengthMetcon (3 Rounds for weight)EVERY 3:00 FOR 3 SETS 10 SA KB...

Saturday

CrossFit Grays Harbor – NC30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND: 500m Row (increase pace every 100m) 400m Run (increase pace every 100m) 10 Tempo Air Squats (31X1) 10 Tempo Push Ups (31X1) 2 SETS: 10 DB/KB Goblet Squats (2nd set heavier than...

Saturday

CrossFit Grays Harbor – NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Max Cal Bike 1:00 Recovery STATION 2 Max Double Unders STATION 3 1:00 Max Box Jumps 1:00 Plank STATION 4...

Saturday

CrossFit Grays Harbor – NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (5 Rounds for time)5 SETS 500m Row -Rest 4:00 b/t Efforts- (Score is Time for Each Set)Metcon (No Measure)NOT FOR TIME 2000m Row (EZ Pace) (No Measure)B. 60:00 GPPWarm-upWarm-up (No...

Saturday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 Minutes 10 Scap Push-Ups 5 Inch Worms + Push-Ups 10 Groiners + Twist -Quick Rest- AMRAP x 3 Minutes 12 Reverse Lunges 10 MedBall Strict Press 10 Broad Jumps -Quick Rest-...
WORKOUT OF THE DAY