CrossFit Granada Hills – CrossFit
Warm-up (No Measure)
Coaches Call and WOD Prep
A: Metcon (AMRAP – Rounds and Reps)
Death By….. Burpee and Sprint
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)
In Teams of Two Complete the following. You must switch who works every 30 seconds. Go Hard!!!
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.