Thursday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 100m Run 10 Ring Rows 10 Glute Bridges 8/8 Bodyweight Single Leg RDLs 6/6 Reverse LungesStrengthMetcon (Weight)EVERY 3:00 x 4 SETS* 8/8 SA DB RDL 12 Alt. DB Goblet...

Thursday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 7/7 SA False Grip Ring Rows 8 Step-Ups 9 Tuck-Ups 1:00 BikeWorkoutMetcon (Time)12 ROUNDS FOR TIME 4 Up-Down Box Climb Overs (30/24)* 2 Ring or Bar Muscle-Up *Climb...

Wednesday

CrossFit Grays Harbor – NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (1 Rounds for time)10 SETS 100m Sprint -Rest 3:1 Rest to Work Ratio- (Score is Slowest Set)GOAL: SPRINT | Burn. It. Down. We’ve seen this before. Nothing like an all out sprint....

Wednesday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 SETS (8:00 CAP) 1:00 Row 10 Samson Lunges 8 Alt. Groiners 8 KB Deadlifts * 10/10 Single Leg Glute Bridge-Ups * KB Deadlifts Switch to Russian KB Swings for Sets 3/4SkillMetcon (No...

Wednesday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 SETS ON A 6:00 CLOCK 10 PVC Pass Thrus 10 DB Good Mornings 5 Lunge + Lunge + Squat* 10 Single DB Strict Press** *Lunge (R) + Lunge (L) + Squat = 1 Rep **After 1st round, switch to...
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