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...
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...
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...