Wednesday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 4 KB Deadlift 8 Russian KBS 12 Tuck-Ups 14 Alt LungesStrengthMetcon (No Measure)EMOM x 12 MINUTES MIN 1 – :45 Alt. KB Goblet Curtsey Squats MIN 2 – :45 SA...

Wednesday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 200m Run @ Easy Pace 10/10 Leg Swings 10/10 Ankle Roll Outs 25 Single Unders :30 Hollow HoldExtended Warm-upMetcon (No Measure)3 SETS FOR QUALITY 100m Run* :30...

Wednesday

CrossFit Grays Harbor – NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)Choose Your Adventure (Pick ONE!)Holbrook (Distance)10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-MinuteIn honor of U.S. Army Captain Jason...

Tuesday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)200m Run buy in! THEN… AMRAP x 6 MINUTES 8 Push-Up + Downward Dog 8 Wall Ball Squats 8 Wall Ball Push Press 8 Kip Swings 8 Lat Pull-DownStrengthMetcon (No Measure)EVERY 3:00 x 3...

Tuesday

CrossFit Grays Harbor – NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)ON A 10:00 RUNNING CLOCK… EZ Bike – Low Intensity Leg Flush (No Measure)GOAL: QUALITY | Perform AFTER your Strength Session. For today, if you have...
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