CROSSFIT GRAYS HARBOR – NC45
Warm-up
Warm-up (No Measure)
2 Sets (8:00 Cap)
100m Run
5/5 Cossack Squats
:20 Goblet Squat Hold
Into
2 Sets
200m Run (hard)
10 Groiners + Twist
10 Goblet Squats
Strength
Back Squat (10-8-6-10-8-6*)
*Build up to a Moderate weight.
(Score is Weight)
Week 2 of 9
Workout
Metcon (Time)
5 ROUNDS FOR TIME
6 Back Squats (155/105)|(115/75)*
200m Run
*Bar comes from the floor.
(Score is Time)
KG BB: (70/47.5)|(52.5/35)