CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Step-Ups

8 Ring Rows

8/8 Cossack Squats

2 ROUNDS

10 Box Jumps

10 Kip Swings

10 Slow Air Squats

Strength

Front Squat (4×5)

ON A 12:00 RUNNING CLOCK…

4×5

Front Squat*

*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.

(Score is Weight)

Workout

“CLEARANCE SALE” (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 4 MINUTES*

6 Front Squats (115/75)|(75/55)

8 Pull-Ups

10 Box Jump Overs (24/20)

*Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

WORKOUT OF THE DAY