CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Run

5 Scap Pull-Ups + 5 Kip Swings

5/5 Single Arm Ring Row

5 Push-Ups

Strength

Metcon (No Measure)

5 SETS FOR QUALITY

2-4 Strict Pull-Ups

+

2-4 Kip Swings

+

2-4 Kipping Pull-Ups

(No Measure)

Workout

Metcon (6 Rounds for time)

6 SETS

200m Run

15 DB Floor Press (50/35)|(35/20)

10 Pull-Ups

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)

KG DB: (22.5/15)|(15/9)

WORKOUT OF THE DAY