Sunday

CROSSFIT GRAYS HARBOR – NC45View Public WhiteboardWarm-upWarm-up (No Measure)1:00 Bike Immediately Into.. AMRAP X 4 MINUTES 4 Inchworm No Push-up 8 Up Downs 8 Step-ups 4 Push-up to Pike Immediately Into.. 1:00 BikeStrengthBench Press (8-8-6-6*)*Build to a...

Sunday

CROSSFIT GRAYS HARBOR – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 8 Scap Push Ups 5 Push Ups to Down Dog 5 Push Ups (:03 Negative) 8 Med Ball Cleans 8 Med Ball Push Press Shots (Don’t Squat – Push Press into Toss!)SkillMetcon (No...

Saturday

CROSSFIT GRAYS HARBOR – CrossFitView Public WhiteboardWarm-upWarm-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 DownsWorkoutRUNYAN (AMRAP – Rounds and...

Saturday

CROSSFIT GRAYS HARBOR – NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM X 5 MINUTES MIN 1 – :50 Row MIN 2 – :15 Active Hang + 10 Kip Swings MIN 3 – 10 Snatch Grip Deadlift + 10 Snatch Grip Upright Rows MIN 4 – :15 PVC Pass Thrus...

Saturday

CROSSFIT GRAYS HARBOR – NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 100 Wall Balls (30/20)* *Reps must be performed without stopping, catching and standing, resting with ball or dropping the ball. Any time there’s a break in the...
WORKOUT OF THE DAY