Iron Grip CrossFit – CrossFit
Today is an AMRAP, but it is also a chipper. What that means is when deciding what pace to go at today, think about the sheer amount of reps per round for this workout. 129 reps for men, 122 for women. Which means each round is not a quick sprint, it is a smooth, steady pace. The row you can just keep moving. The jumprope is something you hopefully don’t spend more than a minute on, and “The Chief” is rather simple in terms of breakup strategy: don’t break it up. The first 15 minutes is about getting a good amount of work done. The final 5 minutes is where you start to push and make it hurt. Especially today, every rep counts, so be smart. Make it count.
Fitness
F: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
25/18 Calorie Row
75 Single Unders
3 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans (95/65)
6 Pushups
9 Air Squats
Performance
P: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans (115/80)
6 Pushups
9 Air Squats
Open
O: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats