CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Ring Rows

8 Barbell Deadlifts

8 Kip Swings

8 Jumping Air Squats

Strength

Power Clean (5-5-5-5-5)

5-5-5-5-5*

Power Clean

*Reps must be unbroken.

(Score is Weight)

Workout

Metcon (2 Rounds for time)

2 SETS

21-15-9

Power Cleans (95/65)|(65/45)

Pull-Ups

-Rest 2:00 b/t Sets-

(Score is Each Set for Time)

WORKOUT OF THE DAY