Friday

CrossFit Grays Harbor – NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)2 SETS FOR QUALITY 2:00 EZ Row 10 Up-Downs 2:00 EZ Bike 50 Double Unders 50 Walking Lunges -Rest 2:00 Walking b/t Sets- (No Measure) -Rest as Needed b/t Part 1 & 2- 2....

Friday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 2 MINUTES 5 Ring Rows 5 Air Squats 5 Barbell Strict Press Into.. AMRAP x 2 MINUTES 5 Scap Pull-ups 5 Tempo Air Squats (32X1) 5 Barbell Push Press INTO.. AMRAP x 2 MINUTES 5...

Friday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)8:00 Running Clock… 500m Row Into… 4 Sets* 6 Clean Deadlifts 4/4 Elbow Punches 6 Hang Muscle CleansStrengthMetcon (Weight)ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex...

Thursday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 10 Scap Push-ups :20 Crossbody Mountain Climbers :20 Up-Downs :20 Deadbugs – Tuck-ups – V-ups* 10 Lunges *Round 1 Deadbugs, Round 2 Tuck-ups, & Round...
WORKOUT OF THE DAY