CrossFit Grays Harbor – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00 Cap)

5 Push Up to Pike

10 Slam Ball Deadlifts

5 Slam Ball Shoulder Presses

10 Lunges

:30 Alt. Plank Heel Taps

Workout

Metcon (Time)

#IAmVanessaGuillen

Hero WOD

4 Rounds for time:

-22 Burpees

-22 Kettlebell Swings (53/35)

-22 Double Unders

-22 Hang Cleans (95/65)

Then

70 Calorie Row (buy out)

Vanessa disappeared on 04/22. Her remains were found 70 days later on July 1.

WORKOUT OF THE DAY