CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME*

35 DB Devil’s Press (50/35)

70 HSPU

150/120 Cal Row

*Break-up the work in any sets / order that you’d like.

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

200m Run

Into…

3 ROUNDS

10 Groiner + Twist

8 Med Ball G2OH

6 Med Ball Jumping Squats

Into…

200m Run

Strength

Back Squat (1×6 / 1×4 / 1×2 )

BACK SQUAT

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week — Move Well!

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 2:00 RUNNING CLOCK

Max Wall Balls

-Rest :30-

ON A 2:00 RUNNING CLOCK

400m Run

-Rest :30-

ON A 2:00 RUNNING CLOCK

200m Run

Max Wall Balls

-Rest :30-

ON A 2:00 RUNNING CLOCK

400m Run

-Rest :30-

ON A 2:00 RUNNING CLOCK

Max Wall Balls

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Quads

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

4 SETS

15 DB Floor Press (AHAP, Unbroken)

15 Strict Ring Rows (1111)*

*Break up reps as needed to hold the tempo.

(Score is Weight)

WORKOUT OF THE DAY