CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

3 ROUNDS (5:00 CAP)

30 Mountain Climbers

30 Hollow Body Flutter Kicks

10 Good Mornings

10 Reverse Lunges

5 Up-Downs

Strength

Deadlift (5RM)

ON A 15:00 RUNNING CLOCK…

Find a 5RM Deadlift

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 11 MINUTES

11 Deadlifts (95/65)|(65/45)

11 Back Rack Reverse Lunges

11 Up-Downs

22 Tuck-Ups

(Score is Rounds + Reps)

WORKOUT OF THE DAY