CrossFit Grays Harbor – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES*

5 Inch Worms

5 Behind the Neck Snatch Grip PVC Presses

5 Back Rack PVC Jumping Squats

10 Alt. Cossack Squats (PVC Optional)

5 Muscle Snatch

*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

8 Burpees to Target*

8 Waist to Overhead (95/65)|(65/45)

50 Air Squats

-Rest 1:30-

AMRAP x 6 MINUTES

6 Burpees to Target

6 Waist to Overhead

40 Air Squats

-Rest 1:30-

AMRAP x 4 MINUTES

4 Burpees to Target

4 Waist to Overhead

30 Air Squats

*6 Inches above standing reach

(Score is Total Rounds + Reps)

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

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 8 MINUTES*

8 Waist to Overhead (95/65)|(65/45)

20 Air Squats

-Rest 1:30-

AMRAP x 6 MINUTES

6 Waist to Overhead

15 Air Squats

-Rest 1:30-

AMRAP x 4 MINUTES

4 Waist to Overhead

10 Air Squats

*Partner 1 Works on the AMRAP while P2 completes 12 Burpees to Target (reps reduce each AMRAP to 10 then 8). Partners may only switch after the Burpees are completed. Partners keep one score for the workout.

**Target is 6 Inches above standing reach

(Score is Total Rounds + Reps)

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

WORKOUT OF THE DAY