CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

50’ Shuttle Run

8 MedBall Lunges

6 MedBall G2OH

-Rest 1:00-

AMRAP x 3 MINUTES

7 Single Ring Ring Rows

6 Kip Swings

5 Wall Ball Thrusters

Strength

Back Squat (6-4-4-2*)

*Build to a Moderate-Heavy 2-Rep.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

40-30-20

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

20-15-10

Pull-Ups

*Complete a 100m MedBall Run after each round. Ex: 40 WB, 20 PU, 100m MB Run and so on.

**After the round of 20/10/100 go back to the start of the workout if time remains.

(Score is Rounds + Reps)

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

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WORKOUT OF THE DAY