CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

1:00 Row (EZ)

1:00 Row (Moderate)

Immediately Into…

2 SETS (5:00 Cap)*

10 Alt. Groiners

10 Hang Position to Tall Shrug

10 PVC Pass Throughs (Wide Grip High Pulls in Set 2)

10 Behind the Neck Snatch Grip Shoulder Presses

*Set 1 w/ PVC & Set 2 option for Barbell

Workout

Metcon (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1*

Hang Power Snatch (115/75)|(75/55)

Burpee Over Bar

*Perform 1,2, or 3 Bar Muscle-Up after each full set. Must be unbroken.

(Score is Time)

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

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: 2, 4, or 6 Chest to Bar Pull-Ups

Optional Finisher

Metcon (No Measure)

3 SETS

10/10 Single Leg Weighted Glute Bridge

1:00 Hollow Hold*

*Weighted Optional

(No Measure)

WORKOUT OF THE DAY