Pork- The Other White Meat

CrossFit Granada Hills – CrossFit


Warm-up (No Measure)

200 m Run

5 Star Jumps

5 push ups

200 m Run

Mobility & Movement Prep

Warm-up (No Measure)

20 Good Mornings

20 Weighted Overhead walking lunges

20 Single Leg RDL

10 Scap Pulls Ups

10 C+D’s

10 Hinge and Reach

30s Handstand Hold


A: Metcon (AMRAP – Reps)

TABATA Air Squats 8 rounds

Teams of 2- Alternate: Person 1- Air squats; Person 2- Hold in a wall sit
Your score is the combination of your lowest squat scores.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Min

In teams of two alternate full rounds

5 Deadlifts (95/65)

3 Power Cleans

1 Push Jerks

100 m sprint

C: Metcon (Time)

4 Rounds for Time

-Team of 2, Split reps evenly

1 min Plank (together)

24 Toe 2 Bar

20 Hang Power Snatches (95/65) Rx+ 135/95

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

400 m Run (together)
Each person is responsible for planking for 1 min each round. You must both be in the plank position in order for the time to count. Can break up the minute if needed.



Posted on September 15, 2018 in CrossFit

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