CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Jumping Jacks

10 Tuck Jumps

10 KB Deadlifts

5 Russian KB Swings

:30 Goblet Front Squat Hold

ROWLING (ON A 10:00 RUNNING CLOCK)

Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups.

Workout

Metcon (Time)

Kyler’s Birthday WOD

5 ROUNDS FOR TIME

18 Deadlifts

18 Cal Row/Bike

18 Hang Clean

18 Abmat Sit Ups

18 Front Squats

Use the same weight for all movements.

(Athlete’s choice)

(Score is Time)

WORKOUT OF THE DAY