CROSSFIT GRAYS HARBOR – NC45

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Warm-up

Warm-up (No Measure)

1 ROUND

200m Jog

:30 Wrist/Forearm Stretch

5 Cat/Cows

10 Arm Haulers

15 Hollow Rocks

Into …

2 ROUNDS

100m Jog

:45 DBL KB/DB Suitcase Hold or Carry

8 Empty Barbell Clean Deadlifts

6 Empty Barbell High Pulls

4 Alt. Elbow Punches

Strength

Power Clean (10-8-6-10-8-6*)

*Build up to a Moderate weight.

(Score is Weight)

Week 2 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS

ON A 7:00 RUNNING CLOCK…

200m KB or DB Farmer Carry (Athlete Choice, Heavy)*

With time remaining complete AMRAP…

5 Power Cleans (135/95)|(95/65)

10 Pull-Ups

15 Sit-Ups

-Rest 3:00 b/t Sets-

*KB weight should only cause on break during Farmer Carry.

(Score is Total Rounds + Reps)

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

WORKOUT OF THE DAY