CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

1 ROUND

:30 Arms Only Rowing

10 PVC Pass Thrus

:30 Active Hang

10 Deadbugs

1 ROUND

:30 Arms + Body Rowing

10 Snatch Grip Deadlifts

10 Kip Swing

10 Tuck-ups

1 ROUND

:30 Full Body Rowing

10 Snatch High Pulls

10 Dynamic Kip Swing

10 V-ups

Extended Warm-up

Metcon (No Measure)

2-3 SETS ON A 10:00 RUNNING CLOCK

200/150m Row (EZ Pace)

3-5 Hang Power Snatch*

3-5 Toes to Bar or Toes to Something

-Rest Briefly b/t Sets-

*Increase Weight each set. Work slightly past workout weight by final Set.

(No Measure)

Workout

THE 300 (Time)

FOR TIME*

100/80 Cal Row

100 Hang Power Snatch (95/65)|(65/45)

100 Toes to Bar

*Partition reps any way and in any order to complete.

-Time Cap 30:00-

(Score is Time)

KG BB: (42.5/30)|(30/20)

WORKOUT OF THE DAY