CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (No Measure)

PICK ONE & COMPLETE FOR QUALITY*

15:00 Weight Vest Run or Hike

5k Run

15000m Bike

*Move continuously at a steady pace. Each minute should feel the exact same.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Up-Downs

8 KB Deadlift

8 Scap Pull-Ups

Into…

2 ROUNDS

6 Burpees

6 Russian KB Swings

3 Strict Pull-Ups or 6 Ring Rows

Skill

Metcon (No Measure)

FOR QUALITY

2-3 SETS

2-4 Strict Chest to Bar Pull-Ups

2-4 Kipping Chest to Bar Pull-Ups

-Rest-

1-3 Kipping Hips to Bar

1-3 Bar Muscle Ups

(No Measure)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

3 Bar Muscle-Ups

6 Burpees to Plate

9 Kettlebell Swings (53/35)|(35/26)

(Score is Time)

C. STRENGTH / GYMNASTICS

Power Snatch (3-3-3-3-3)

3-3-3-3-3

Power Snatch*

*Start moderate-heavy and build to heavy. No missed reps. No sloppy mechanics.

(Score is Weight)

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

WORKOUT OF THE DAY