CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2-3 ROUNDS

10/8 Cal Row

8/8 SA DB Bent Over Row*

12 Scap Push-ups

:30 Superman Hold

*Option to Adjust DB Movements in Rounds 2&3…

ROUND 2 – 8/8 SA Strict Press

ROUND 3 – 8/8 SA Floor Press

Strength

Bench Press (3-Rep)

ON A 18:00 RUNNING CLOCK…

Build to a 3-Rep Heavy Bench Press

(Score is Weight)

Week 8 of 8

Workout

Metcon (1 Rounds for time)

EMOM x 10 MINUTES

MIN 1 – 20/15 Cal Row

MIN 2 – 10 No Push-Up Renegade Rows (35/20)|(20/15)

(Score is Slowest Row)

KG DB: (15/10)|(10/7.5)

WORKOUT OF THE DAY