At least the reps go down…

Iron Grip CrossFit – CrossFit

CrossFit is, by definition, “constantly varied, high intensity, functional movement.” Functional movements are those movements that are “categorically unique in their ability to express power.” This means they are movements that allow us to move large loads, long distances quickly. This makes those movements very intense. When we combine several of these movements together, the entire workout becomes especially intense and when we approach it with proper effort, we become fitter by virtue of having expressed a great deal of power and intensity in a relatively short period of time.


Warm-up (No Measure)

15-10-5 reps each of:

Jumping jacks

Knees to elbows

meter Bear crawl

Jumping jacks

KB swings

meter Crab walk


Metcon (3 Rounds for reps)

7 Minute AMRAP

7 Snatches @ 95/65

7 Burpees

7 Thrusters @ 95/65

7 Pullups

2 Minute Rest

5 Minute AMRAP

5 Snatches @ 95/65

5 Burpees

5 Thrusters @ 95/65

5 Pullups

1 Minute Rest

3 Minute AMRAP

3 Snatches @ 95/65

3 Burpees

3 Thrusters @ 95/65

3 Pullups
Rx+ = 115/85

Enter a separate score for the 7 minute, 5 minute and 3 minute ARMRAPs respectively. Final score will be the grand total of reps completed.

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