CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Slam Ball Deadlifts + 5 Slam Ball Ground to Overhead

5 PVC Pass Thrus + 5/5 PVC Around the Worlds

5 Med. Ball Front Squats + 5 Med. Ball Push Press to target

5/5 Moose Antlers

Into …

2 ROUNDS

6 PVC Behind the Neck Push Press

8 Slam Balls

10 Jumping Power Squats*

12 Wall Balls
*Feet start under the hips, jump and land in a squat stance with hips back, above parallel.

Strength

Metcon (Weight)

5 SETS*

1 Hang Power Snatch w/ :02 Pause @ Above the Knee

+

2 Hang Power Snatch

*Build to a Moderate weight.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

1. AMRAP x 10 MINUTES

6 Hang Power Snatches (95/65)|(65/45)

9 Slam Balls (20/10)

12 Wall Balls (20/14)|(14/10)

(Score is Rounds + Reps)
-Rest 2:00 b/t Part 1 & Part 2-

Metcon (AMRAP – Rounds and Reps)

2. AMRAP x 5 MINUTES

3 Hang Power Snatches (115/75)|(75/55)

5 Slam Balls

7 Wall Balls

(Score is Rounds + Reps)

KG BB1: (42.5/30)|(30/20)

KG BB2: (50/35)|(35/25)

KG SB: (10/5)

KG WB: (9/6)|(6/5)

WORKOUT OF THE DAY