CrossFit Grays Harbor – NC45
Warm-up
Warm-up (No Measure)
2 ROUNDS (3:00 CAP)
10 Arm Haulers
8 Up-Downs
6 Push-Up to Pike Position
Into …
2 ROUNDS (3:00 CAP)
10 Alt. Step-Ups
8 DBL DB Strict Press
6 Devil’s Press
Strength
Metcon (Weight)
4 SETS
8 Barbell Rollouts
10 Alt. Single DB Push-up
12 DB Goblet Step-up
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES*
2-4-6…and so on.
Up-Down Over Barbell
Devil Press (35/25)|(20/15)
-1:00 Rest-
AMRAP x 7 MINUTES
2-4-6…and so on.
Up-Down Over Barbell
Devil Press (35/25)|(20/15)
*Restart back at 2 reps in the second effort.
(Score is Rounds + Reps)