CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

50’ Bear Crawl

10 Tuck-Jumps

5 Tempo Push-Ups (32X0)*

100m Run

*Active hold in the bottom of the Push-Up, do not come to a resting position.

Strength

Bench Press (6-4-4-2)

6-4-4-2

Bench Press

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

8 Box Jumps (24/20) then Max Burpees to Target* in Remaining Time…

*Target is 6″ above standing reach.

(Score is Reps)

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

E2MOM x 20 MINUTES

20 Alt. Box Jumps (24/20)*

Max Alt. Burpees to Plate in Remaining Time…

*P1 does one Box Jump, P2 completes the next all the way to 20. For the Burpees, P1 does one, P2 completes the next for Max Reps.

(Score is Reps)

WORKOUT OF THE DAY