CrossFit Grays Harbor – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS*
1:00 Legs Only Bike → 1:00 Arms Only Bike → 1:00 Arms + Legs Bike
Tempo Air Squats → Faster Air Squats → Jumping Air Squats
5 Empty Barbell Deadlifts + 5 Empty Barbell High Pulls (no legs/hips)
*For round one, complete the first column of movements. In the 2nd and 3rd rounds, follow the arrows after each movement (ex: Legs only Bike in round 1; arms only bike in round 2). The empty barbell Deadlifts + High Pulls remain the same for all three rounds.
Strength
Metcon (Weight)
ON A 8:00 RUNNING CLOCK…
Build to a Moderate 5-Rep Hang Power Clean
Into…
ON A 8:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Squat Clean
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
30/25 Cal Bike
20 Hang Power Cleans (135/95)|(95/65)
-Rest 3:00-
30/25 Cal Bike
20 Hang Squat Cleans (95/65)|(65/45)
(Score is Total Time)
KG BB1: (60/42.5)|(42.5/30)
KG BB2: (42.5/30)|(30/20)
Optional Finisher
Metcon (Weight)
3 SETS
1:00 DBL KB Suitcase Hold (Athlete Choice)*
-Rest 1:00-
*As heavy as possible.
(Score is Weight)