CrossFit Grays Harbor – NC45

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

30 Mountain Climbers

20 Lateral Jumps Over Barbell

10 Good Mornings

5 Burpees

Strength

Metcon (Weight)

EMOM x 3 MINUTES

5 High Hang Power Clean

-Into-

EMOM x 4 MINUTES

4 Hang Power Clean

-Into-

EMOM x 5 MINUTES

3 Power Cleans

*Increase weight every round. Start light and build to moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

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

8 Front Rack Reverse Lunges

10 Up-Downs Over Bar

-Rest 2:00-

AMRAP x 6 MINUTES

3 Power Cleans (115/75)|(75/55)

4 Front Rack Forward Lunges

5 Burpees Over Bar

(Score is Rounds + Reps)

WORKOUT OF THE DAY