CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Single Unders

5 Bootstrappers

7 Wall Ball Front Squats

7 Wall Ball Push Press

2 ROUNDS

:30 Double Under Practice

7 Up-Downs*

7 Wall Ball Thruster

*Perform 5 Burpees in the Second Round

Strength

Back Squat (1×5 @ 85%)

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

3 SETS

ON A 3:00 RUNNING CLOCK…

60 Double Unders

15 Burpees

Max Wall Balls (20/14)|(14/10) in Time Remaining…

-Rest 2:00 b/t Sets-

(Score is Reps)

KG WB: (9/6)|(6/5)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00-5:00 Bike (EZ)**

*To be completed immediately after the workout is finished.

**Nasal Breathing Only.

(No Measure)

WORKOUT OF THE DAY