CROSSFIT GRAYS HARBOR – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

3 Inch Worms

3/3 Suitcase Deadlifts

9 Scap Pull Ups

Into…

AMRAP x 4 MINUTES

6 Kip Swings

9 Barbell Deadlifts

12 Up Downs

Workout

RUNYAN (AMRAP – Rounds and Reps)

AMRAP x 24 MINUTES

21 Burpees Over Bar

7 Deadlifts (@1.5x Bodyweight)

10 Pull-Ups

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Hamstrings + Upper Back

(No Measure)

WORKOUT OF THE DAY