CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

400m Run

Into …

2 ROUNDS

5 Scap Push-Ups + 5 Slow Eccentric Push-Ups

10 Alt. Lunges

5 Empty Barbell Hang High Pulls + 5 Empty Barbell Hang Muscle Cleans

Into …

400m Run

*The goal is this warm-up is to increase their heart rate a little AND get them moving with movement specific patterns they have coming up. Not the day to overcomplicate things!

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex:

2 Hang Power Clean

+

1 Power Clean

(Score is Weight)

Workout

PROTOTYPE (Time)

FOR TIME

800m Run

Into…

4 ROUNDS

21 Push-Ups

14 Front Rack Lunges (115/75)|(75/55)

7 Hang Power Cleans

Into…

800m Run

(Score is Time)

KG BB: (50/35)|(35/25)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

800m Run

Into…

20 ROUNDS

7 Push-Ups

6 Front Rack Lunges (115/75)|(75/55)

5 Hang Power Cleans

Into…

800 Run

*P1 & P2 will run both 800m together. The 20 Rounds will be I-Go, You-Go style. P1 works through a full round while P2 rests.

(Score is Time)

KG BB: (50/35)|(35/25)

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WORKOUT OF THE DAY