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Components
Metcon
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Sunday - 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
Sunday
Warm-up
AMRAP x 5 MINUTES
10 Step Ups
8 DBL DB Deadlifts
6 Squats*
4 Strict Presses
Strength
Metcon (Weight)
EMOM x 9 MINUTES
MIN 1 - 12 Alt. DB Box Step-ups (35/25)
MIN 2 - 12 Seated DB Arnold Press
MIN 3 - :45 Plank
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
3-6-9-9-6-3
DB Manmaker (35/25)**
*Complete a 200m Run after each round.
**1 Rep of DBMM = DB Push-up + Row L + Row R + Cluster.
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, January 12, 2020
Male Clients
Female Clients
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