Iron Grip CrossFit – CrossFit
Here is some interesting pre-Super Bowl listening. Enjoy!
http://freakonomics.com/podcast/eggheads-guide-super-bowl/
Warm-up
Warm-up (No Measure)
Pizza Delivery
Metcon
Teams of 4 will complete each AMRAP on Tabata intervals (20:10 seconds)
A: Metcon (AMRAP – Reps)
2 Rounds – individuals rotate
1. Wallballs @ 10/9′ w/ 20/14#
2. calorie Row
3. Burpees
4. Dumbbell Snatches @ 35/20
B: Metcon (AMRAP – Reps)
4 Rounds – Teams split into pairs
1. Sandbag over box @ 48″ w/ 60#
2. Med ball twist pass w/ 20/14
C: Metcon (AMRAP – Reps)
2 Rounds – Individuals rotate
1. calorie Bike
2. Muscle ups
3. Box jumps
4. Clean and jerk @ 95/65
D: Metcon (AMRAP – Reps)
4 Rounds – Teams split into pairs
1. Tire flips
2. 5 meter partner farmer carry w/ 70/53#