12.14.2015

Iron Grip CrossFit – CrossFit

Warm-up

(No Measure)

2 Rounds

250m Row

10 Burpees

Skill

(No Measure)

Med ball Cleans

Split Jerk

Weightlifting

Clean and Jerk (1-1-1-1-1-1-1-1-1-1)

10 Rounds

Every 90 seconds

1 Clean and Jerk 90%1RM

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