CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

8/8 Single Arm Ring Rows

10 Ring or Bar Scap Pull-ups

:20 Bar Hang

:20 Tuck or Hollow Hold

10 Push-ups (Scap, Standard, & Hand Release)*

8 Kip Swings

*Switch variation after each round.

Strength

Metcon (AMRAP – Reps)

ON A 10:00 RUNNING CLOCK…

Complete 3 Sets of Max Rep Strict Pull-Ups*

*Set ends on final rep or if the athlete is resting at the bottom for more than :02.

(Score is Total Reps)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

10 Pull-Ups

10 Deficit Push-Ups*

20 Sit-Ups

-Rest 2:00-

AMRAP x 5 MINUTES

7 Pull-Ups

7 Deficit Push-Ups*

14 Sit-Ups

-Rest 2:00-

AMRAP x 3 MINUTES

5 Pull-Ups

5 Deficit Push-Ups*

10 Sit-Ups

*45/25lb Plate Deficit

(Score is Rounds + Reps)

WORKOUT OF THE DAY