CrossFit Grays Harbor – NC45
Warm-up
Warm-up (No Measure)
4 ROUNDS (8:00 CAP)
10 Wall Ball Lunges
10 Wall Ball Squats
10 Wall Ball Push Press
:45 Quad Heel Taps
Strength
Push Press (6-6-6)
6-6-6*
Push Press
*Build to a Heavy weight.
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 16 MINUTES
MIN 1 – 8 Push Press (Athlete Choice)*
MIN 2 – 20 Wall Balls (20/14)|(14/10)
MIN 3 – 25 Sit-Ups
MIN 4 – :45 Max Wall Ball Taps
(Score is Weight)
*Keep weight Moderate-Heavy.
KG WB: (9/6)|(6/5)