CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

100m Run

:20 Active Hang

:20 Scap Push-ups

:20 Band Pull-Aparts

ROUND 1 – Active Hang & Scap Push-ups

ROUND 2 – Kip Swings & Knee Push-ups

ROUND 3+ – Kipping K2C & Push-ups

Strength

Bench Press (4×5*)

Tempo (21X1)*

*Keep weight Moderate. Should be heavier than Week 2 4×5 weight.

(Score is Weight)

Week 5 of 8

Workout

Metcon (AMRAP – Reps)

E2MOM x 16 MINUTES

MIN 1&2 – 200m Run + Max Knees to Elbow

MIN 3&4 – 200m Run + Max Hand Release Push-Ups

(Score is Reps)

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

WORKOUT OF THE DAY