CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Groiners

10 Up-Downs*

10 Jumping Squats

10 Elbow Punches**

*Round 3 Perform 8 Burpees

**Round 2 perform 5 Deadlifts; Round 3 Perform 5 Muscle Cleans

Strength

Back Squat (1×3 @ 90%)

1×3 @ 70%*

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

5 ROUNDS

8 Hang Squat Cleans (115/75)|(75/55)

8 Burpees

-Rest 2:00-

1 ROUND

16 Hang Squat Cleans

16 Burpees

(Score is Total Time Including Rest)

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

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Lats

(No Measure)

WORKOUT OF THE DAY