Grandi 101 – CrossFit & GrandaFit



Metcon (No Measure)

Open 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats

Bar-facing burpees

Men use 50-lb. dumbbells (22.68 kg)

Women use 35-lb. dumbbells (15.87 kg)

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a
Let’s focus on standards and let’s do this as well as we possibly can! Good luck 🙂


Metcon (No Measure)

2x 17 min AMRAP. Work in teams of two @your best technical effort. Break reps up anyway you want. 3 minute rest between AMRAPs.


50 Wall Balls 9/6 kg

50 Ground to Overhead with Plate 15/10 kg

30 Russian KB Swing @Heavy weight

30 Dbl KB Thrusters @Medium weight

10 Deadlift @Medium weight

10 Lateral Burpees over bar


50 DU/100 SU

40 Box Jumps 60/50 cm

30 Ball Slams 6-20 kg

20 Push ups

10 Inchworm to Plank