CrossFit Grays Harbor – NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 35-25-15-25-35 Cal Row Cal Bike (Score is Time)B. 60:00 GPPWarm-upWarm-up (No Measure)2:00 Row/Run/Bike (increase pace every :30) Into… 2 ROUNDS* 10 Romanian Deadlift 8...
CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure):20 ON / :10 OFF x 9 SETS MVMNT 1 – DB Deadlifts MVMNT 2 – Ring Rows MVMNT 3 – Mountain ClimbersStrengthMetcon (Weight)4 SETS 7-10 Tempo Wide Grip Pull-ups (1131) 8...
CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 Row/Run/Bike (increase pace every :30) Into… 2 ROUNDS* 10 Romanian Deadlift 8 Hang Muscle Cleans 6 Front Squats 4 Strict Press 2 Push Press *Can use a Barbell or...
CrossFit Grays Harbor – NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 SLOW Arm Haulers 8 Bootstrappers 6 Push-Up to Pike 4/4 Single Arm Suitcase Deadlift Into … 2 ROUNDS (refer to teaching section) 10 Cal. Row 5 DBL DB or KB Deadlifts :30/:30...
CrossFit Grays Harbor – NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 3:00 Stations 1:00 Rest b/t Stations STATION 1 EMOM :40 Max Push-Ups STATION 2 EMOM :40 Max Ring Rows STATION 3 EMOM :40 Max Cal Row STATION 4 EMOM :40 Max Double...
