Sunday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 10 Alt. Cossack Squat 10 Groiners 10 Up-Downs Immediately into… AMRAP x 2 MINUTES Max Inchworms w/ Push-Up Immediately into… AMRAP x 4 MINUTES 10 Bootstrappers 10...

Sunday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 20 Single-Unders* 5 Scap Push-Ups 10 Alt. Plank Shoulder Taps 15 Tuck-Ups *Increase in complexity every round … Round 2: Single-Under High Jumps Round 3:...

Saturday

CrossFit Grays Harbor – NC45View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (7:00 CAP) 200m Jog 3 Hang Muscle Cleans 4 Push Press to Behind the Neck Push Press (Up & Overs) 6 Alt. Reverse Lunges (Empty Barbell Optional) 4/4 Single Arm Ring...

Saturday

CrossFit Grays Harbor – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Group Run Immediately into… 3 SETS (w/ Empty Barbell) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell)WorkoutMetcon...

Saturday

CrossFit Grays Harbor – NC COMPETEView Public WhiteboardA. CONDITIONINGMetcon (AMRAP – Rounds and Reps)AMRAP x 20 MINUTES 22 Wall Balls (20/14) 12 Toes to Bar 9 Burpees to Target (Score is Rounds + Reps) KG WB: (9/7)Goal: Unbroken for as long as possible...
WORKOUT OF THE DAY