CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :30 Perfect Air Squats / :30 Alt. Groiners

MIN 2 – :30 Alt DB Snatch (Light) / :30 Bike (Nasal Breathing Only)

Strength

Back Squat (10-10-10)

10-10-10

Back Squat*

*Build to a Moderate weight. Complete 7/7 DB Suitcase Split Squats (Light-Moderate) after each set.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

8 Back Squats (135/95)|(95/65)

12/10 Cal Bike

16 Alt. DB Hang Snatch (50/35)|(35/20)

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

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

WORKOUT OF THE DAY