CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK..

2 SETS

200/150m Row

10 Scap Push-ups

10 DB Bent Over Row

10 Up-Downs

INTO..

2 SETS

200/150m Row

10 Single DB Curl to Press

10 DB Bent Over Row

5 Burpees

Strength

Metcon (Weight)

4 SETS ON A 12:00 RUNNING CLOCK…

12 Incline DB Bench Press*

8/8 SA Supported DB Bent Over Row

*Use a WB or bench.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 2:00 x 6 SETS

250m/200 Row*

Max Burpees with time remaining…

-Rest 1:00 b/t Sets-

*Row should not exceed 1:15.

(Score is Lowest Set of Burpees)

WORKOUT OF THE DAY