Way Down Yonder on the Chattahoochee

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

200 m

10 burpees

200m

10 burpees

Mobility & Movement Prep

Warm-up (No Measure)

With PVC pipe

20 pass throughs

20 around the worlds (10 each direction)

20 overhead squats

10 cossack squats

10 good mornings

10 overhead lunges

10 hinge and reach

WOD Prep

Metcon

A: Metcon (AMRAP – Reps)

TABATA – 8 Rounds

In Teams of 2- Switch moments each round

-Sumo Deadlift High Pull (75/55) Rx+ 115/85

-Plank ups

Your score is the combined total of of your lowest score during the rounds for each movement.

B: Metcon (AMRAP – Rounds)

EMOM 10 min

Teams of 2- Split the reps evenly

4 Power Snatch (95/65) Rx+ 135/95

8 Synchro Bar Facing Burpees

Score is completed rounds

C: Metcon (Time)

For Time

In Teams of 2- Run Together, Alternate Full Rounds

Buy In:

1000 m Run

Then:

12 rounds

4 Thrusters (55/35) Rx+ (75/55)

6 Pull ups Rx+ C2B

10 Box Jumps (24/20) Rx+ 30/24

Buy Out:

1000 m Run

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Posted on October 6, 2018 in CrossFit

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