CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

8 Scap Push-ups

8 Up-Downs

100m Run

5 Push-ups

5 Burpees

Strength

Push Press (8-6-4-8-6-4)

8-6-4-8-6-4

Push Press*

*Second set of 8-6-4 should be heavier than your first set of 8-6-4

(Score is Weight)

Workout – HOME

Metcon (Weight)

16-12-8-16-12-8

DB Push Press*

*Second set of 16-12-8 should be heavier than your first set of 16-12-8.

**Complete 1:00 Plank after each Set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

15 Push Press (75/55)|(45/35)

35 Burpees

15 Push Press (95/65)|(65/45)

400m Run

15 Push Press (115/75)|(75/55)

35 Burpees

15 Push Press (135/95)|(95/65)

-14:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

25 DB Push Press

35 Burpees

25 Push Press

400m Run

25 Push Press

35 Burpees

25 DB Push Press

(Score is Time)

WORKOUT OF THE DAY