CrossFit Grays Harbor – NC45

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Warm-up

Warm-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 Jumping Pull-ups or Ring Rows

5 Barbell Thrusters

Strength

Back Squat (4×3)

Tempo (32X1)*

*Keep weight Moderate-Heavy.

(Score is Weight)

Week 3 of 8

Workout

TENET (Time)

FOR TIME

9-15-21

Pull-Ups

Thrusters (95/65)|(45/35)

-Rest 3:00-

FOR TIME

15-12-9

Chest to Bar Pull-Ups

Thrusters (115/75)|(75/55)

(Score is Total Time)

KG BB1: (42.5/30)|(30/20)

KG BB2: (52.5/35)|(35/25)

WORKOUT OF THE DAY