12.18.2015

Iron Grip CrossFit – CrossFit

Warm-up

(No Measure)

2 Rounds

7 Cal. Row

30m Medball Carry

7 Burpees

30M Medball Carry

Weightlifting

Shoulder Press (3 rep max Shoulder Press)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min Amrap

7 SDHP Rx 75/55 Rx+ 95/65

7 Wallballs Rx 20/14 Rx+ 24/20

Metcon (AMRAP – Rounds and Reps)

7 Min Amrap

7 Box Jumps Rx 24/20 Rx+ 30/24

7 KB Swings Rx 53/35 Rx+ 70/53

Metcon (AMRAP – Rounds and Reps)

7 Min Amrap

7 Pushups

7 Situps w/ MB Rx 20/14 Rx+ 24/20

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