CrossFit Grandview, Grandview Barbell – CrossFit L2

Back Squat (4 x 8)

New set every 3 minutes

8@65

8@70

8@75

8@80

Rest 5 minutes

Front Squat (4×5)

New set every 2 minutes

5@60

5@65

5@70

5@70

Pull-up Dip Complex (No

CrossFit Grandview, Grandview Barbell – CrossFit L2

Muscle Clean (10×1)

every minute on the minute for 10 minutes perform 1 muscle clean

Power Clean (10×1)

every minute on the minute for 10 minutes perform 1 power clean

Clean Pull (10×1)

CrossFit Grandview, Grandview Barbell – CrossFit L2

Roney (Time)

4 Rounds for time of:

200m Run

11 Thrusters, 135#

200m Run

11 Push Press, 135#

200m Run

11 Bench Press, 135#
In honor of Police Service of Northern Ireland Constable …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Muscle Snatch (10×1)

every minute on the minute for 10 minutes 1 muscle snatch

progressively ramp up

Power Snatch (10×1)

every minute on the minute for 10 minutes 1 power snatch

progressively ramp …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Back Squat (8-8-6-6)

New set every 3:00

8@65%

8@70%

6@80%

6@85%

Rest 5:00

Front Squat (4 x 5)

New set every 2:00

5@70%

5@75%

5@80%

5@85%

Metcon (AMRAP – Rounds and Reps)

As …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Back Squat (10-10-8-8)

new set every 3 minutes

10 @ 60%
10 @ 65%
8 @ 70%
8 @ 75%

Rest 5 minutes before front squats

Front Squat (4×5)

new set every 2 …

CrossFit Grandview, Grandview Barbell – CrossFit L2

Snatch Complex (snatch grip deadlift, squat snatch, overhead squat) (7 x 1)

New set every 2 minutes

Progressive

Metcon (AMRAP – Rounds and Reps)

As Many Rounds As Possible in 10 Minutes:

5 …

CrossFit Grandview, Grandview Barbell – CrossFit L2

10 MIN EMTOM Handstand Walk Double under (No Measure)

10 Minutes

Odd Handstand walk 20′ into rollout

Even 40 Double unders

Metcon (Time)

For Time:

21 Deadlifts 315/205

200m Farmers Carry 53s/35s

21 …