CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

AMRAP X 7 MINUTES

30 Single Unders

10 Slam Ball Reverse Lunge – 10 Slam Ball G2OH – 10 Slam Balls*

5/5 Plate ATW + :20 OH Hold

1 Wall Walks

*R1: Slam Ball Reverse Lunge – R2: Slam Ball G2OH – R3: Slam Balls

Strength

Shoulder Press (10-Rep Heavy )

ON A 15:00 RUNNING CLOCK…

Build to a 10-Rep Heavy Strict Press

(Score is Weight)

Week 7 of 7

Workout

Metcon (4 Rounds for time)

4 SETS

60 Double Unders

30 Slam Balls (30/20)|(20/10)

15 Strict Press (65/45)|(45/35)

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)

KG SB: (15/10)|(10/5)

KG BB: (30/20)|(20/15)

WORKOUT OF THE DAY