CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

1 ROUND

15 Slow Plate Front Raises

15 Slow Plate Lateral Raises

15 Slow Plate Upright Row

15 Slow Bent Over Row Reverse Flies

Into…

3 ROUNDS

5/5 Strict DB Press w/ :02 Pause OH

10 Slam Balls

10 Alt. Box Step-Ups

Strength

Metcon (Weight)

4 SETS FOR QUALITY

6/6 Arnold Press

15 DB Bent Over Reverse Flies

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

3,6,9, and so on…

Renegade Row (35/20)|(20/15)

Slam Balls (20/10)

DB Suitcase Box Step-Ups (24/20)

-Rest 2:00-

AMRAP x 5 MINUTES

1,2,3, and so on…

Renegade Row

Slam Balls

DB Front Rack Box Step-Ups

(Score is Rounds + Reps)

KG DB: (15/9)|(9/7)

KG SB: (10/5)

WORKOUT OF THE DAY