CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

20 Single Unders*

7 Up-Downs

14 Groiners

7 Lunge + Lunge + Twist

14 Bootstrappers

*ATHLETE NOTE: At 3:00 switch to Double-Unders/ Attempts.

Strength

Metcon (Weight)

4×7

Tempo Back Squats (32X1)*

*Keep weight Moderate.

(Score is Weight)

Week 1 of 8

Workout

Metcon (5 Rounds for time)

5 SETS

44 Double Unders

22 Up-Downs

11 Back Squats (95/65)|(65/45)

-Rest 1:00 b/t Sets-

(Score is Each Set For Time)

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

WORKOUT OF THE DAY