CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES (:40 WORK/:20 REST)

MIN 1: Banded Good Mornings

MIN 2: Banded High Pulls

MIN 3: Single Unders

MIN 4: Wall Ball Squats + Push Press

Strength

Deadlift (8-8-8)

8-8-8*

Deadlift

*Build to a Moderate-Heavy weight. Complete 15/15 SA Banded Dante Rows after each Set.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

5 Deadlifts (225/155)|(155/105)

25 Double Unders

15 Wall Balls (20/14)|(14/10)

25 Double Unders

(Score is Rounds + Reps)

KG BB: (100/70)|(70/55)

KG WB: (9/6)|(6/5)

WORKOUT OF THE DAY