Rhythm is gonna get you

CrossFit Granada Hills – CrossFit

Warm-up

Warm-up (No Measure)

400 M Run

10 Star Jumps

Mobility & Movement Prep

Warm-up (No Measure)

20 Wall Circles

20 Hanging Shoulder Circles

10 Partner Glut Ham Raise

10 Vertical Jump-Broad Jump

1 min Plank

1 Min Deadbug

Metcon

A: Metcon (AMRAP – Reps)

3 Rounds for Max Reps

Round 1: Hang Cleans (135/95 Rx+155/105)

Round 2: Power Clean

Round 3: Squat Clean

:30 sec Power Clean- :30 sec Rest

:25 sec Power Clean- :35 sec Rest

:20 sec Power Clean- :40 sec Rest

:15 sec Power Clean- :45 sec Rest

:10 sec Power Clean- :50 sec Rest

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min

100 m Wall Ball Carry (20/14)

20 Wall Balls

15 Wall Ball Cleans

10 Burpees

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Posted on November 9, 2018 in CrossFit

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