CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

30 Mountain Climbers

8 Alt. Groiners w/ Thoracic Twist

8 Alt. Box Step-Ups*

8 KB Deadlifts**

8 Air Squats***

*At 3:30 switch to Box Jumps.

**At 3:30 switch to Russian KB Swings.

***At 3:30 switch to KB Goblet Squats.

Strength

Back Squat (5-Rep Heavy )

ON A 20:00 RUNNING CLOCK…

Build to a 5-Rep Heavy Back Squat

Week 12 of 12 of current cycle.

(Score is Weight)

Workout

“THE HULK” (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

5 Front Squats (185/125)|(135/95)

7 Box Jumps (30/24)

10 KB Swings (70/53)|(53/35)

(Score is Rounds + Reps)

WORKOUT OF THE DAY