CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

20 Shoulder Taps

10 Slam Ball Deadlift

10 Slam Ball OH Press

Into…

2 ROUNDS

:10 Ring Support Hold

:10 Bottom of Ring Dip Hold

10 Slam Ball G2O

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

Min 1 – :45 Ring FLR Hold or Plank Hold

Min 2 – :45 Diamond Push-Ups

Min 3 – :45 Hollow Rocks

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

4-6-8-10-12…etc

Strict Dips

Cal Bike

Slam Balls (30/20)|(20/10)

(Score is Rounds + Reps)

KG SB: (15/10)|(10/5)

WORKOUT OF THE DAY