CrossFit Grays Harbor – CrossFit

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Warm-up

Metcon (No Measure)

EMOM x 20 MINUTES*

MIN 1 – 25 Slam Balls (30/20)|(20/10)

MIN 2 – 20/15 Cal Row

MIN 3 – 15 Toes to Bar

MIN 4 – 3 DB Up-Downs + 10 DB Step-Ups (50/35)|(35/20)|(20)

MIN 5 – REST

*Option for Bonus 5th Round for an EMOM x 25!

(No Measure)

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

KG DB: (22.5/15)|(15/10)

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

500m Row

w/ Remaining Time,

AMRAP of:

6 Up Downs

8 Slam Ball Deadlifts*

10 Step Ups**

*At 5:00, switch to Slam Balls

**At 5:00, swap for DB Box Step Ups

Workout

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Forearm Smash (R + L)

5:00 Foam Roll Hamstrings + Lats

(No Measure)

WORKOUT OF THE DAY