CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5 Up Downs + 5 Strict Presses*

MIN 2 – 20 Crossbody Mountain Climbers + 10 Scap Push Ups

*Progress these movements from round to round.

Round 1

5 Up Downs + 5 Strict Presses

Round 2

5 Burpees + 5 Push Presses

Round 3

5 Burpees Over Bar + 5 Push Jerks

Strength

Metcon (Weight)

EMOM x 5 MINUTES*

3-5 Push Press

Into…

EMOM x 5 MINUTES**

2-3 Push Jerk

*Build to a Moderate weight Push Press. Use your final weight of the Push Press for the first set of the Push Jerk.

**Build to a Moderate-Heavy weight Push Jerk.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 3:00 FOR 5 SETS

20 Burpees

10 Shoulder to Overhead (115/75)|(75/55)

Max Sit-Ups in time remaining…

-Rest 1:30 b/t Sets-

(Score is Reps)

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

WORKOUT OF THE DAY