CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK..

3-4 ROUNDS

10/8 Bike

8/8 Single Arm Ring Row

10/10 Single Arm Bent Over Row

8/8 Single Arm Strict Press

Strength

Metcon (Weight)

EMOM x 10 MINUTES

1 High Hang Power Clean

+

1 Hang Power Clean

+

1 Power Clean

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3 Hang Power Cleans (155/105)|(115/75)

9 Toes to Bar

27 Double Unders

(Score is Rounds + Reps)

KG BB: (70/55)|(60/42.5)

WORKOUT OF THE DAY