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
