Iron Grip CrossFit – CrossFit
Compare results to those of 12/23/16.
Settle in for a long one here. The first 7-8 rounds go quickly, the rest of them do not…
Warm-up
Warm-up (No Measure)
Feliz Navidad
Metcon
Metcon (Time)
For time:
1200 meter Row
11 Ring dips
10 Toes to bar
9 KB swings @ 53/35
8 Burpees
7 Pullups
6 Box jumps @ 24/20″
5 Push press @ 75/55
4 Snatches @ 75/55
3 Overhead squat @ 75/55
2 Bar muscle ups
100 meter Run
Starting with 1, follow through the sequence of elements just like the song…
Rx+ =
70/44# KB
95/65# Barbell
30/24″ box
C2B pullups