CrossFit Grays Harbor – CrossFit

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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

WORKOUT OF THE DAY