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