CrossFit Grays Harbor – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
20 Single Unders
10 Right Leg SU
10 Left Leg SU
20 Alternating Legs SU
10 Left/Right Hop SU
10 Forward/Back Hop SU
:20 Single + Single + High Jump
10 Single Tap Penguin Hop
10 Double Tap Penguin Hop
:20 Single + Single + Double
:20 Double Under Practice*
Into…
2 ROUNDS
10 Good Morning w/Dowel
10 Alt Groiner
10 Glute Bridge
*Perform another set of Single+Single+Double. Or perform Single+Double. Or perform just Doubles.
Workout
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
Strength
CFGH Deadlift Ladder (AMRAP – Reps)
EMOM
Every Minute on the Minute complete 2 deadlifts, increase to next weight until failure, or you have completed the final 2 Deadlifts @ 385/345. Score is number of reps completed.
*Enter Deadlift in Extra Performance.
2 Deadlifts 65/53
2 Deadlifts 95/65
2 Deadlifts 115/95
2 Deadlifts 135/115
2 Deadlifts 155/135
2 Deadlifts 185/155
2 Deadlifts 205/185
2 Deadlifts 225/205
2 Deadlifts 275/225
2 Deadlifts 295/275
2 Deadlifts 315/295
2 Deadlifts 345/315
2 Deadlifts 385/345