CrossFit Grays Harbor – NC45

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Warm-up

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

MIN 0-4 – AMRAP X 4 MINUTES

5 Inchworm

10 Ring Rows

5/5 SA Russian KB Swing

10 Sumo Stance Good Mornings

MIN 4-8 – AMRAP X 4 MINUTES

10 Empty Bar Deadlift

10 Scap Pull-ups

10 Russian KB Swing

10 Sumo Stance Good Mornings

Strength

Deadlift (5-5-5-5*)

*Build up to a Moderate weight.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 4 MINUTES*

12 Pull-Ups

12 DBL DB Sumo Deadlift (Heavy)

12 Russian KB Swing (70/53)|(53/35)

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG KB: (32/24)|(24/16)

WORKOUT OF THE DAY