Monday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 Cardio Choice (1:00 easy into 1:30 moderate intensity then push hard for the final :30) into… AMRAP x 4 MINUTES 8 Alt. Elbow Punches w/ Barbell 8 Front Rack Reverse Lunges 8...

Monday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 100m Run 8 Box Step-ups 8 Lunges 8 Sit-upsStrengthBack Squat (5-5-5)5-5-5 Tempo Back Squat (2111) (Score is Weight)WorkoutMetcon (Weight)EMOM x 12 MINUTES MIN 1...

Monday

CrossFit Grays Harbor – NC COMPETEView Public WhiteboardA. CONDITIONING5k Row (Time)Max Effort 5k RowMetcon (AMRAP – Reps)EMOM x 12 MINUTES 12 Burpees then Max Wall Balls (Score is total Reps)B. 60:00 GPPWarm-upWarm-up (No Measure)3:00 Cardio Choice (1:00...

Sunday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 5/5 SA KB or DB Sumo Deadlift 5/5 SA Russian KB or DB Swing 10 Ring Rows or Single DB Bent Over Row 100m RunStrengthMetcon (No Measure)4 SETS FOR QUALITY 1 Kip Swing + 1...

Sunday

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 Row 500m (rest remainder) STATION 2 25 Burpees (rest remainder) STATION 3 2:00 Max Plank (every break = 10...
WORKOUT OF THE DAY