21-15-9 and more!

Iron Grip CrossFit – CrossFit

Do you frequently opt for step ups as a substitute for box jumps? What about using a shorter box? True, it might not get you the coveted Rx button next to your score, but the truth is, there really is something to jumping as opposed to stepping.


Warm-up (No Measure)

40-20 meter Bear crawl

20-10 meter Samson walk

40-20 meter Jumping jacks

10-5 meter Alligator crawl


Box jumps

– Scaling

– Rebounding


Metcon (Time)

For time:

3 Rounds

21 Box jumps @ 24/20″

15 Pullups

9 Ring dips


1600 meter Bike

Choose 1,000 meter Row

One 800 meter Run

200 Double unders
complete 3 rounds of the 21-15-9. Then bike, row, run or jump ONE time. All for time.

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