CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

3 ROUNDS (5:00 CAP)

:30 Cal Bike (INCREASING PACE)

8 Up-Downs

6/6 Single KB Suitcase DL

6/6 Bodyweight Lunges

8 KB Upright Rows

Strength

Metcon (Weight)

3 SETS

20 Close Grip Incline DB Bench Press*

20 Incline DB Flyes

*Use MedBall or Bench for incline.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

HELLHOUND (Time)

FOR TIME

50/40 Cal Bike

-Rest 1:00-

8 ROUNDS

6 KB Swings (53/35)|(35/26)

6 Russian KB Swings

6 KB Goblet Lunges

10 Up-Downs

-Rest 1:00-

50/40 Cal Bike

(Score is Total Time)

KG KB: (24/16)|(16/12)

WORKOUT OF THE DAY