CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike

6 PVC Pass Thrus → 8 Superman PVC Pass Thrus → 5/5 PVC Figure 8s

5 PVC Scarecrow Snatches*

5 Behind the Neck Snatch Grip Push Jerks

10 Alt. Deadbugs

*With a Snatch grip, perform a high pull + punch overhead (no legs/hips involved)

Strength

Metcon (Weight)

EMOM x 8 MINUTES*

1 High Hang Power Snatch

+

1 Above the Knee Hang Power Snatch

+

1 Below the Knee Hang Power Snatch

*Build to a Moderate weight.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

150/120 Cal Bike

*Every 1:30 not including 0:00 complete 7 Hang Power Snatches (95/65)|(65/45).

(Score is Time)

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

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

250/200 Cal Bike

*Both Partners complete Max Cals on the Bike, switching as needed. Every 2:00, not including 0:00, both Partners must complete 7 Hang Power Snatches (95/65)|(65/45). Partners can not resume bike until all 14 reps are completed.

(Score is Time)

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

WORKOUT OF THE DAY