12.12.2015

Iron Grip CrossFit – CrossFit

Warm-up

“Bring Sally Up”

Air Squats

Metcon (Time)

Teams of 2 – For time:

11/9 OH squat w/ plate @ 10#

11/9 KB deadlifts w/ 18’s

9/7 OH squat w/ plate @ 20#

9/7 KB deadlifts w/ 26’s

7/5 OH squat w/ plate @ 30#

7/5 KB deadlifts w/ 35’s

5/3 OH squat w/ plate @ 45#

5/3 KB deadlifts w/ 53’s

– Rest –

Teams of 2 – For Time:

60 Wallballs @ 10/9′ w/ 20/14#

40 Ground to Overhead w/ plate @ 25/15

60 Lateral parallette hops

40 Hang power cleans @ 95/65

Rest 2 minutes

Repeat

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