CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK…

500m/400m Row (EZ Pace)

25 Glute Bridge Ups

15 Good Mornings

250m/200m Row (Mod Pace)

20 Alt. DB Sumo Deadlifts

20 Reverse Lunges

Strength

Metcon (Weight)

5 SETS*

8 Sumo Deadlift

6/6 Explosive Bulgarian Split Squats**

*Keep weight Moderate-Heavy.

**Option to use two light DB’s in the suitcase position.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

35 DB Sumo Deadlifts (50/35)|(35/20)

1000m/800m Row

35 DB Sumo Deadlifts

(Score is Time)

KG DB: (22.5/15)|(15/9)

WORKOUT OF THE DAY