Grandi 101 – CrossFit GrandaFit


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


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