Saturday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES :30 Bike 5/5 Single Arm DB Deadlift 5 Up-Downs 5/5 Single Arm DB Push PressStrengthMetcon (Weight)EMOM x 10 MINUTES* 1 High Hang Power Snatch + 2 Hang Power Snatch...

Friday

CrossFit Grays Harbor – NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (2 Rounds for time)EVERY 2:00 FOR 6 SETS 10 Burpees to Target* 35 Unbroken Double Unders** *Target is 6″ above standing reach **Double Unders must be performed unbroken. If you...

Friday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3:00 100m Run 200/150m Row 10 Alt. Lunges -Rest :30- AMRAP x 3:00 5 Single Ring Ring Rows 5 Scap Push-Ups + 2-3 Push-Ups 7 Air SquatsExtended Warm-upMetcon (No Measure)2...

Friday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)ON A 6:00 RUNNING CLOCK PERFORM 3 SETS OF: 25 Single Unders 10 Fast Squats (Air Squats – DB Goblet Squats – DBL DB Front Squats)* 10 Groiners :30 Wall Sit 20 Calf Raises...

Thursday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-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...
WORKOUT OF THE DAY