CrossFit Grays Harbor – NC COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

2 SETS

15 Back Squats (155/105)

15 Burpees Over Bar

into…

2 SETS

10 Back Squats (185/135)

10 Burpees Over Bar

(Score is Time)

KG BB1: (70/55)

KG BB2: (85/60)

*Goal: Unbroken. Foot to the floor the whole time. This should hurt in the first set of squats. No pacing…let’s see what we got.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS (10:00 Cap)

:30 Superman Hold

:30 Hollow Body Hold

5/5 Tempo SA Ring Rows (2111)

7/7 Single Leg KB RDL

9 KB Sumo Deadlifts

Workout

Metcon (Time)

WORKOUT

FOR TIME

25-20-15-10-5

Deadlifts (225/155)|(155/105)

2-4-6-8-10

Ring Muscle Ups

(Score is Time)

KG BB: (100/70)|(70/55)

Option 1 RMU: Jumping RMU/BMU

Option 2 RMU: Strict Pull-Up

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

WORKOUT OF THE DAY