CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

“HEL-A-BEL”* (Time)

3 ROUNDS FOR TIME

10 Power Snatch (135/95)

1 Round of Helen

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS

10 Alt. Groiners

10 Bootstrappers

10 Alt. Cossack Squats

Into…

3 SETS

10 Scap Pull-Ups

12 Empty Barbell (or PVC) Kang Squats

14 Tuck-Ups

Strength

Back Squat (2RM)

ON A 20:00 RUNNING CLOCK…

Build to 2RM Back Squat

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 10 MINUTES

5 Back Squat (Athlete’s Choice)*

10 Toes to Bar

*Bar comes from the ground. Heaviest weight that can be safely moved from ground to the back rack.

(Score is Weight)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Go all-in to your workouts for today.

(No Measure)

WORKOUT OF THE DAY