CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS (7:00 CAP)

200m Jog

3 Hang Muscle Cleans

4 Push Press to Behind the Neck Push Press (Up & Overs)

6 Alt. Reverse Lunges (Empty Barbell Optional)

4/4 Single Arm Ring Rows

Strength

Metcon (Weight)

20-15-12-10-10*

Wide Grip Bent Over Rows

10-10-10-10-10

Supinated Ring Rows

*Start light and build to a heavy set of 10 for today.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

200m Run*

16 Back Rack Lunges (95/65)|(65/45)

12 Feet Elevated Ring Rows

*Run increases by 100m every round, 200-300-400 etc…

(Score is Rounds + Reps)

KG BB: (45/30)|(30/20)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

100m Run

10 Back Rack Lunges (95/65)|(65/45)

8 Feet Elevated Ring Rows

*P1 works through an entire round. P2 Hold a Push-Up Plank Hold.

(Score is Rounds + Reps)

KG BB: (45/30)|(30/20)

WORKOUT OF THE DAY