“Annie Are You Ok?”

Iron Grip CrossFit – CrossFit

“Most of the problems with the bodies and minds of people occupying the current culture involve an unwillingness to do anything hard, or anything that they’d rather not do. I applaud your resolve and I welcome you to the community of people who have decided that EASY will no longer suffice.”
-Mark Rippetoe-


Warm-up (No Measure)

10 meter knee hugs

10 meter hell pulls

20 meter high knees

20 meter butt kickers

10 meter frankenstein

5 meters under the fence (left)

5 meters under the fence (right)

20 meters jumping jacks


3-way hamstring stretch – 15 sec. each position

couch stretch – 30 sec. each side

seated shoulder extension – 20 sec.

seated partner overhead reach – 20 sec.


Metcon (Time)

For time:

21-15-9 reps each of:

Row (calories)

Thrusters @ 75/55

Sumo deadlift high pull @ 75/55


Med ball cleans @ 20/14#

Wallballs @ 10/9′ w 20/14#

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