CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Up-Downs

5 BB Deadlift

5 BB Hang Muscle Clean + OH Press

5 False Grip Ring Rows

Skill

Metcon (No Measure)

SKILL

3-4 SETS

3 Unbroken Ring Muscle-Ups

-Rest as needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

18 Hang Clean and Jerks (115/75)|(75/55)

6 Ring Muscle-Ups

15 Hang Power Clean and Jerk

6 Ring Muscle-Ups

12 Hang Power Clean and Jerk

6 Ring Muscle-Ups

9 Hang Power Clean and Jerks

(Score is Time)

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

RMU Option 1: Jumping Ring Muscle-Ups

RMU Option 2: Burpee Pull-Ups

WORKOUT OF THE DAY