CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

Strength

Metcon (Weight)

EMOM X 12 MINUTES

(Complex)*

1 Deadlift

2 Hang Power Clean

1 Power Clean

*Increase weight each round. Score is last weight.

Workout

Austin’s Birthday! (Time)

2 Rounds:

50 Calorie Row

21-15-9

Power Cleans (135/95)

Sit-Ups

WORKOUT OF THE DAY