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