12.29.2015

Iron Grip CrossFit – CrossFit

Warm-up

(No Measure)

3 Rounds

7 Ground to Overhead w/ plate @ 45/25

7 Broad jumps @ 5/3 feet

1 Wall climb

-then-

200 meter run

Weightlifting

Deadlift (15 minutes for heavy set of 2)

Metcon

Metcon (AMRAP – Reps)

5 Rounds

1 Minute row for calories

1 Minute muscle ups

1 Minute rest

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