Extinction

CrossFit Granada Hills – CrossFit

Warm-up (No Measure)

Warm-up

2 Rounds

200m Run

10 Ring C/D’s

10 KB Swings

Mobility & Movement Prep

10 Tempo DB Front Raise

15m Squat Hop

15m Death March

20m Prowler Push, heavy(ish)

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min

In Teams of Two

100m KB Farmers Carry (53/35×2)

10 KB Thrusters (53/35×2)
-Switch after 50m

-Split the reps

B: Metcon (Time)

In Teams of Two

150 Wall Balls (20/14)

100 Slam Balls (40/30) / RX+ DB Snatch (70/50)

50 Push ups

15(ish) minute cap
-4 burpee buy in for your turn

-Split the reps

-One works/rests

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Posted on July 27, 2018 in CrossFit

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