Grip City

8
Feb

Grip City

CrossFit Dunwoody – CrossFit

Metcon (Time)

30-20-10-20-30

SADB Snatch

Box Step Ups

SADB Push Press

SADB Deadlift

**100m Farmer Carry after each round**

L3: 50/35#, 24/20in

L2: 35/20#, 24/20in

L3: 20-10-5-10-20; choose your own weight and high
40 MINS STRICT TIME CAP

SADB Snatch: alternate every rep

Box step ups: hold however you’d like. Recommend behind the head to help with grip

SADB Push Press & DL: split in half. Half on one arm, half on the other

100m farmer carry: down in one hand, back in the other

HUGE CLASSES: start people at different stations.

Mobility

2 rounds:

4 way forearm stretch, 30s each direction