Thursday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 200m Row 5/5 Staggered Stance PVC Good Mornings :30 Slow Quad Crawls 10 Cat Cows 5 Inchworms + Down Dog *After the warm-ups have everyone return their PVC Pipes back...

Thursday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 SET (5:00 CAP) 7/7 DB Curl to Arnold Press :20 DB Overhead Hold 12 Bird Dogs 10 Curtsey LungesExtended Warm-upMetcon (No Measure)2 SETS FOR QUALITY 3/3 DB Windmills (Athlete...

Wednesday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 – :25 Jump Rope* / :25 Alt Groiners MIN 2 – :25 Strict Press** / :25 OH Hold *RD 1 = Single Unders, RD 2 = Tall Jumps, RD 3 = Double Unders **RD 1 +...

Wednesday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 100m Run 8 Lunges 8 Barbell RDL 8 Barbell Hang High Pull 8 Barbell Hang Muscle CleanWorkoutHotshots 19 (Time)6 Rounds for time of: 30 Squats 19 Power Cleans, 135#...
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