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Components
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Wednesday - CROSSFIT GRAYS HARBOR
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Wednesday
Warm-up
AMRAP x 7 MINUTES
:30 Bike @ Mod Pace
7 Up-Down + Scap Push-Up
8 Single DB Curl to Press
9 Tuck-Ups
Skill
Metcon (Weight)
EMOM x 12 MINUTES
1 Power Clean w/ :03 ascent
+
1 Hang Power Clean
+
1 Power Clean
(Score is Weight)
Workout
Metcon (Time)
ON A 8:00 RUNNING CLOCK...
30/20 Cal Bike
30 Burpees
30 DB Hang Muscle Cleans (35/20)|(20/15)
Immediately Into...
5 ROUNDS FOR TIME
8/6 Cal Bike
6 Burpees
6 DB Hang Muscle Cleans
(Score is Time)
KG DB: (15/10)|(10/7.5)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 26, 2021
Male Clients
Female Clients
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