CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

3 SETS

:30 Bike

10 Glute Bridges

10 Scap Push-Ups

10 Alt Groiners

Into…

2 SETS

:30 Bike

5 Clean Deadlift

5 Hang Muscle Clean

5 Front Squat

Strength

Bella Complex

ON A 15:00 RUNNING CLOCK…

Build to a heavy complex of:

1 Clean

1 Shoulder to Overhead

1 Front Squat

1 Shoulder to Overhead
ON A 15:00 RUNNING CLOCK…

Build to a heavy complex of:

1 Clean

1 Shoulder to Overhead

1 Front Squat

1 Shoulder to Overhead

Workout

Metcon (Time)

“Echo Burner”

For Time:

20 Thrusters (115/75)/(95/65)

40/32 Cal Echo Bike

20 Thrusters

WORKOUT OF THE DAY