CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS

10 PVC Pass Thru

10 Alt Groiner Stretch

10 Step Back Burpee

Into…

4 SETS*

5 Empty Barbell Strict Press

10 Inch Worms (No Push-Up)

20 Alt Box Step Ups

*Progress to 10 Box Jumps for Sets 3 & 4.

Strength

Shoulder to Overhead (3-3-3-3*)

*Taken from the rack. Build to a Heavy 3-Rep.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

30 Box Jumps (24/20)

40 Shoulder to Overhead (155/105)|(115/75)

30 Box Jumps

*Every 1:30 starting at 0:00, perform 3 Front Squats

(Score is Time)

BB KG: (70/55)|(50/35)

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WORKOUT OF THE DAY