CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

400m Team Run (find a buddy and stick with the entire time!)

Into…

AMRAP x 5 MINUTES (w/ empty barbell)

10 Stiff-Legged Deadlifts

10 Alt. Elbow Punches

5 Strict Press from the front

5 Strict Press from behind neck

10 Backrack Alt Step Back Lunges

Strength

Push Jerk (Heavy 5-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

15-12-9-6-3

Deadlift (155/95)|(115/75)

Push Jerk

*Complete a 200m Run after each full set.

(Score is Time)

WORKOUT OF THE DAY