CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

100m Run

10 Ring Rows

10 Glute Bridges

8/8 Bodyweight Single Leg RDLs

6/6 Reverse Lunges

Strength

Metcon (Weight)

EVERY 3:00 x 4 SETS*

8/8 SA DB RDL

12 Alt. DB Goblet Front Foot Elevated Reverse Lunge

*Keep weight Moderate.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12 Deadlift (135/95)|(95/65)

15 Pull-Ups

300m Run

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

WORKOUT OF THE DAY