Since time is a constant it does not fly by when you’re having fun

CrossFit Granada Hills – CrossFit


Warm-up (No Measure)

:30s Straddle Plate Hop

20 Passthroughs and other PVC Pipe stuffs


20 Weighted Arm Circles

20 DB Front Raises

20 DB Lateral Raises

20 T’s

Mobility & Movement Prep

The Limber 7 (No Measure)

10-15 Passes – IT Band Foam Roll

10-15 Passes – Adductor Foam Roll

:30s – SMR Glutes, Lacrosse Ball

10 Bent Knee Iron Cross

10 Roll Over -> V-sit

:30s Squat Hold

10 Russian Baby Makers
Coaches Call:

Power Snatch Skill


Metcon (Time)

In teams of 2

3000m Row

150 Power Snatches (95/65) / Rx+ (115/75)
-Split the row and reps evenly but do so however you would like

-30 minute hard cap


18(ish) minute max distance row

150 Power Snatch (X/X)



Posted on December 5, 2018 in CrossFit

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