CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

1 ROUND (5:00 CAP)

100m Run

10 Air Squats

10 DB Strict Press

:30 Single Unders

1 ROUND

100m Run

8 DB Front Squats

8 DB Push Press

:30 High Jump Single Unders

1 ROUND

100m Run

10 DB Thrusters

:30 Double Unders/ Double Under Attempts

Strength

Metcon (Weight)

EVERY 2:00 x 4 SETS

Build up to Thruster workout weights*

*SET 1 – 8 Reps @ 1st Weight

SET 2 – 6 Reps @ 2nd Weight

SET 3 – 4 Reps @ 3rd Weight

SET 4 – 4 Reps @ 4th Weight

(Score is Heaviest Weight)

Workout

Metcon (Time)

FOR TIME

200m Run

150 Double Unders

40 Thrusters (75/55)|(65/45)

400m Run

100 Double Unders

30 Thrusters (95/65)|(65/45)

800m Run

75 Double Unders

20 Thrusters (115/75)|(75/55)

400m Run

50 Double Unders

10 Thrusters (135/95)|(95/65)

200m Run

(Score is Time)

KG BB1: (35/25)|(30/20)

KG BB2: (42.5/30)|(30/20)

KG BB3: (52.5/35)|(35/25)

KG BB4: (60/42.5)|(42.5/30)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

200m Run

250 Double Unders

80 Thrusters (75/55)|(65/45)

400m Run

200 Double Unders

60 Thrusters (95/65)|(65/45)

800m Run

150 Double Unders

40 Thrusters (115/75)|(75/55)

400m Run

100 Double Unders

20 Thrusters (135/95)|(95/65)

200m Run

*P1 works while P2 rests. Split work as needed. All Runs must be completed together.

(Score is Time)

KG BB1: (35/25)|(30/20)

KG BB2: (42.5/30)|(30/20)

KG BB3: (52.5/35)|(35/25)

KG BB4: (60/42.5)|(42.5/30)

WORKOUT OF THE DAY