CrossFit Grays Harbor – NC COMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
10-8-6-4-2
Power Clean*
20-16-12-16-20
Burpee Over Bar
*Power Clean Weights…
10 = 155/105
8 = 185/135
6 = 225/155
4 = 255/175
2 = 275/185
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Kang Squats
10 Alt. Groiners
20 Mountain Climbers
Into…
AMRAP x 5 MINUTES
5 Med Ball Front Squats
10 Med Ball Push Press
20 Jumping Jacks
Workout
Metcon (Time)
FOR TIME
50-40-30-20-10
Wall Balls (20/14)|(14/10)
30-60-90-120-150
Double Unders
(Score is Time)
Finisher
Metcon (No Measure)
“TABATA”
8 SETS (:20 ON / :10 OFF)
Med Ball Russian Twists
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body..10:00 specifically target hips and hamstrings / 10:00 specifically target the upper back, shoulders, and lats.
(No Measure)