CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 100m Run + Max Scap Push-Ups

MIN 2 – 100m Run + Max Tuck-ups or Tuck Hold

MIN 3 – 100m Run + Max Scap Pull-Ups

Strength

Metcon (Weight)

3 SETS

10 Tempo Wide Grip Bench Press (31X1)*

15 DB Overhead Tricep Extensions

*Build to a Moderate weight.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

25 Toes to Bar

100m Single Arm DB Suitcase Carry (50/35)|(35/20)*

*Athletes switch DB at 50m.

(Score is Time)

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

WORKOUT OF THE DAY