Monday

CrossFit Grays Harbor – NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (AMRAP – Reps)EMOM x 9 MINUTES MIN 1 – 12 Alt. Pistols MIN 2 – 12/10 Cal Bike MIN 3 – :40 Max HSPU (Score is Lowest Reps)Goal: This week is all about building...

Monday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 Bike Into… 2 ROUNDS 8 Scap Pull-Ups 6 Alternating Cossack Squats 4 BB Sumo Good MorningExtended Warm-upMetcon (No Measure)EMOM x 10 MINUTES MIN 1 – TNG Sumo...

Monday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 50m Shuttle Run 10 Good Mornings 10 Lunges 50m Shuttle Run 10 DB or Barbell Upright Rows 10 Up-DownsStrengthPower Clean (3-Rep Moderate-Heavy )ON A 12:00 RUNNING CLOCK…...

Sunday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 100m Jog 5 Scap Push-Ups 10 Alt. Reverse Lunges → 10 Alt. Cossack Squats (2nd Round) → 10 Alt. Curtsy Squats (3rd Round) 20 Alt. Plank Shoulder Taps Into … 2 ROUNDS 50m Single...
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