CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

EMOM x 8 Minutes

MIN 1 – :40 Single Unders

MIN 2 – 10/10 Crossbody KB Deadlifts

MIN 3 – 10 Lunge + Lunge + Air Squat

MIN 4 – 8 Alt. Groiners + Max Bootstraps

Strength

Deadlift (2×5)

3×5 @ 50% (3111)

2×5 @ 60% (1111)

*Base percentages off 5-Rep Heavy.

(Score is Weight)

Workout

“THE INFERNO” (Time)

FOR TIME

100 Double Unders

35 Air Squats

30 Deadlifts (165/115)|(95/65)

75 Double Unders

35 Air Squats

20 Deadlifts (185/125)|(115/75)

50 Double Unders

35 Air Squats

10 Deadlifts (225/155)|(135/95)

-15:00 Time Cap-

(Score is Time)

WORKOUT OF THE DAY