CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

4 SETS (30 ON / 05 OFF)*

MOVT 1 – KB Deadlifts**

MOVT 2 – Single Unders

MOVT 3 – Shoulder Taps

* 1 SET equals all 3 MOVT

** Sets 3/4 Russian KB Swings

After completion of Warm-Up have athletes grab out a Box for the Strength section

Strength

Metcon (No Measure)

4 SETS FOR QUALITY

8 Broad Jumps

12 Alt. Lateral Box Step-Overs

:45 Double Under Practice

-1:00 Rest b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 – KB Swings (53/35)|(35/26)

-Rest :20-

1:00 – Double Unders

-Rest :20-

1:00 – Up-Downs

-Rest :20-

(Score is Reps)

KG KB: (32/24)|(24/16)

WORKOUT OF THE DAY