CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

8 Alt. Samson Stretches

8 Alt. MedBall Lunges

8 MedBall Strict Press

Into

2 ROUNDS

100m Run

8 MedBall Thrusters

8 Barbell High Pulls

4-6 Barbell “Up & Overs”*

*From the front rack position, Push Press the bar overhead and carefully lower it onto the back. Then complete a back rack Push Press and lower the bar to the front rack.

Strength

Back Squat (5-5-5-5*)

*Build to a Moderate-Heavy weight.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

800m Run

-Rest 2:00-

75 Wall Balls (20/14)|(14/10)

-Rest 2:00-

30 Back Squats (135/95)|(95/65)

(Score is Total Time)

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

KG BB: (60/42.5)|(42.5/30)

WORKOUT OF THE DAY