CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

10 SA KB Staggered Stance BOR (Left Arm)

10 SA KB Swing (Left Arm)

:20 OH KB Hold (Left Arm)

10 V-ups

10 SA KB Staggered Stance BOR (Right Arm)

10 SA KB Swing (Right Arm)

:20 OH KB Hold (Right Arm)

Strength

Metcon (Weight)

3 SETS FOR QUALITY

12 Mixed Grip KB Alt. Lunges

6/6 Single KB Upright Row

1:00 DBL KB FR Hold

-Rest 1:30 b/t Sets-

(Score is Weight)

Workout

Metcon (2 Rounds for time)

2 SETS

800m Run

40 Toes to Bar

-Rest 2:00 b/t Sets-

-Hard Cap 16:00-

(Score is Each Set for Time)

WORKOUT OF THE DAY