Monday

CrossFit Grays Harbor – NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)3 ROUNDS FOR TIME* 40/30 Cal Row 50′ HS Walk *Moderate Effort — should be matching times on each row each round. (Score is Time)B. 60:00 GPPWarm-upWarm-up (No...

Sunday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 100m Jog 20 Jumping Jacks 20 Mountain Climbers 10 Squat Jumps 10 Box Step-UpsStrengthMetcon (Weight)3 SETS FOR QUALITY 8/8 Bulgarian Split Squats* 10 Decline Tempo...

Sunday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 – :25 Lateral Skaters + :25 Shuttle Runs MIN 2 – 5 Glute Bridge-Ups* + Glute Bridge Hold in the remainder of the minute MIN 3 – :25 DB Burpees +...

Saturday

CrossFit Grays Harbor – NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (AMRAP – Rounds and Reps)AMRAP x 10 MINUTES 10 Alt. DB Snatch (50/35) 5 Single DB OH Lunge (L) 5 Single DB OH Lunge (R) 10′ HS Walk* *Each 5′ interval is 1 rep (Score...
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