Iron Grip CrossFit – CrossFit
For a good demonstration of pure, raw strength and tenacity, look no further than the back squat.
Warm-up
A: Warm-up (No Measure)
2 Rounds
7 KB swings
10 MB cleans
15 Strict press
10 Russian twist w/ med ball
B: Warm-up (No Measure)
10 reps w/ barbell
7
5
3
2
1 @ 85% 1RM
Weightlifting
Back Squat (1-1-1-1-1-1-1)
Option 1: Increase weight each set. Establish a new 1-rep max.
Option 2: use 93-95% of 1RM for all sets.
Metcon (Time)
For time:
100 Hollow rocks