CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES*

:30 Bike

20 Single Unders

10 Med Ball DL

10 Air Squats

6-8 BW Clean Drops

*At the 3:00 Mark Switch to..

:30 Bike

20 Double Unders / High Jump Singles

10 Med Ball DL

10 Med Ball Front Squats

Workout

Metcon (Time)

FOR TIME

100/80 Cal Bike

(Score is Time)
-Rest 3:00-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10/8 Cal Bike

12 Med Ball Squat Cleans (20/14)|(14/10)

24 Double Unders

(Score is Rounds + Reps)

KB WB: (9/6)|(6/5)

Post-Workout Strength

Metcon (Weight)

3 SETS ON A 12:00 RUNNING CLOCK…

8/8 Single DB Staggered Good Morning

20 Single DB Weighted Glute Bridge-Ups

-Rest As Needed b/t Sets-

(Score is Weight)

WORKOUT OF THE DAY