Grand Slamwich

Barnes Corner CrossFit – CrossFit

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Workout of the Day

Grand Slammich (3 Rounds for time)

3 Rounds (each round is 6 Min, 18min total):

1) Max Effort 400m Run (First 3 mins)

Then next 3 Mins:

2) 30s Airbike/Ski or Sled Push (High Effort)

-rest 30s-

Then Accumulate Max Dead-hang Hold for 1 min

-Then Rest last Min.-
score: each 400M Run time.

400m Run (Time)

Max Effort 400m Run

Cash Out

Metcon (Weight)


10 Standing Dumbbell Press R

15 DB Side Raises R

10 Standing DB Press L

15 DB Side Raises L

1:00 Rest

x 3

Extra Work


30s Ring Body Saw

Rest 30s

30s Side Plank R

Rest 30s

30s Side Plank L

Rest 1:00

x 4

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