CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

CHIPPER STYLE!

30 Single Unders

15 Box Step-Ups

30 Single Unders

15 Burpees

30 Single Unders

15/12 Cal Bike

30 Single Unders

15 Box Jumps

30 Single Unders

*From here, grab a barbell with light weight. Do not put the weight on the bar yet. First set will be with empty BB.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex…

1 Deadlift

+

1 Hang Squat Clean

+

1 Front Squat

+

1 Squat Clean

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS

ON 4:00 RUNNING CLOCK…

50 Double Unders

5 Hang Squat Cleans (185/135)|(135/95)

15 Box Jump Overs (24/20)*

Max Cal Bike In Time Remaining…

-Rest 1:30 b/t Sets-

*Must step down from the box.

(Score is Reps)

KG BB: (85/60)|(60/42.5)

WORKOUT OF THE DAY