Grandi 101 – CrossFit GrandaFit
CrossFit
Metcon (Time)
OPEN 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
Time cap: 14 minutes
GrandaFit
Metcon (No Measure)
30 min AMRAP@high tempo. After each completed round you look at the time and start again after 60 seconds.
A round consists of:
5x Dbl KB Thrusters @medium weight
6x Box jump overs
7x Push ups
8x 5m Side sprints
9x Slam balls
1x Rope Climb