CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

4 Sets (7:00 CLOCK)

:30 Bike @ Moderate Pace

:30 Single Unders

6/6 Single Arm Ring Row

:30 Plank

12 Tuck-Ups

Workout

Metcon (No Measure)

EMOM x 30 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 5-10 Strict Pull-Ups*

MIN 3 – 60 Double Unders

MIN 4 – 20 DB Heel Taps

MIN 5 – :40 Wall HS Hold**

*Strict C2B Optional.

**Option to alternate rounds with Plank Hold

(No Measure)

WORKOUT OF THE DAY