CrossFit Grays Harbor – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
100m Run
6 Pushup to Pike
8 Tuck-Ups
10 Elbow Punches
2 ROUNDS
100m Run
6 Barbell Strict Press
8 Hang Muscle Clean
10 Front Squats
Skill
Metcon (Weight)
On a 15:00 Clock…
Build to Heavy 1-Rep Clean & Jerk
Workout
Metcon (Time)
5 Rounds for Time:
10 Handstand Pushups
15 GHD Situps
10 Power Clean (155/105)
400m Run