CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

EMOM X 7 MINUTES (:50 ON / :10 OFF)

MIN 1 – Row (Easy Pace)

MIN 2 – 10 KB Deadlift into Max Russian KB Swings

MIN 3 – 10 Single DB Strict Press into Max Overhead Hold

MIN 4 – Row (Moderate Pace)

MIN 5 – 10 Floor Press into Max Floor Press Hold (arms locked out)

MIN 6 – 10 Sit-ups into Max Hollow Hold

MIN 7 – Row (Fast Pace)

Strength

Metcon (Weight)

EVERY 3:30 x 4 SETS

8/8 SA Arnold Press

10-12 DB Floor Press

12-16 Single DB Skull Crusher

-Rest the Remainder of Time-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :45 Max Cal Row

MIN 2 – :45 KB Swing (53/35)|(35/20)

MIN 3 – :45 Sit-Ups

(Score is Total Reps)

KG KB: (24/16)|(16/12)

WORKOUT OF THE DAY