2 Tickets to Paradise

CrossFit Granada Hills – CrossFit

Warm-up (No Measure)

WARM UP

Coaches Call and WOD Prep

A: Metcon (AMRAP – Rounds and Reps)

Death By….. Burpee and Sprint

Burpee

10 m sprint
-Starts at 1 burpee and sprint adding 1 movement every round

-Record the last FULL round completed plus your reps into the partial round

B: Metcon (Time)

For Time

In Teams of Two Complete the following. You must switch who works every 30 seconds. Go Hard!!!

4 rounds

20 Box Jumps (24/20) RX+ (30/24)

20 Slam Balls (40/30) RX+ 10 D ball Ground to Over Shoulder (150/100)

20 Wall Balls (20/14) Rx+ Hit 12 ft mark

20 Pull ups Rx+ C2B

200 m run RX+ 40 m Prowler Push (275/185)
On the Run, run together and when you get back whom ever was resting before the run will work for the remaining time in the segment.

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Posted on August 3, 2018 in CrossFit

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