CrossFit Grays Harbor – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES*
100m Run
10 Scap Push-Ups
10 Lunges
25’ Bear Crawl
*At 3:00 adjust movements to:
100m Run
5 Push-Ups to Pike
10 KB Lunges
25’ Bear Crawl
Strength
Bench Press (10-8-6-4*)
*Build to a Moderate-Heavy weight.
(Score is Weight)
-Rest 2:00 b/t Part 1 & Part 2-
Metcon (AMRAP – Reps)
Max Reps Bench Press (135/95)|(95/65)
(Score is Reps)
Workout
Metcon (AMRAP – Rounds and Reps)
E2MOM x 16 MINUTES
MIN 1&2 – 400m Run
MIN 3&4 – AMRAP of 50′ Bear Crawl + 6 Hand Release Push-Ups + 10 DB Goblet Lunges (50/35)|(35/20)*
*Complete 25′ bear crawl out and 25′ back. Pick up each AMRAP where you left off.
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)