The Challenge

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

200 m Run

20 wall circles

20 hanging shoulder circles

Mobility & Movement Prep

Warm-up (No Measure)

2 Rounds (round 1 with PVC, round 2 with barbell)

pvc only- 15 pass throughs

15 good mornings

15 overhead squats

15 SDHP

15 RDL

15 Push Presses

Metcon

Metcon (5 Rounds for reps)

Head to Head Competition:

ROUND 1: complete 3 rounds

Part A: 200 m Run

Part B: Power Snatches (95/65)

—Rest 3 Min—

ROUND 2: complete 3 rounds

Part A: 24 Sit ups

Part B: T2B

—Rest 3 Min—

ROUND 3: complete 3 rounds

Part A: 15 Burpees

Part B: Power Cleans (135/95)

—Rest 3 Min—

ROUND 4: complete 3 rounds

Part A: 12 box jumps (20/20)

Part B: Pull Ups

—Rest 3 Min—

ROUND 5: complete 3 rounds

Part A: 15 Wall Balls (20/14)

Part B: Deadlifts (155/115)
While you do Part A your Partner will do Part B. As soon as you finish part A you will swap movements and your partner will do Part B. You count the Reps for Part B only. The faster you complete part A the less time your partner has to gain reps. The person with the most reps for each round wins that round. Best out of 5 rounds wins.

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Posted on November 24, 2018 in CrossFit

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