Bar Keeper

Iron Grip CrossFit – CrossFit

With the 400 meters providing the speed bump, slow down a bit for those runs, and then once you’re over the bump, increase the speed because you get to rest right after. Split up the gymnastics movements in no more than 2-3 sets. Have in mind your break-up strategy and stick to it. 1:1 work to rest ratio today, so push hard, and get all you can out of the rest. Scale appropriately, to where you could keep each section of the gymnastics unbroken if you were fresh.

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Metcon

PT 1: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

Buy-In: 400 Meter Run

Followed By…

21 Chest to Bar Pull-ups

21/15 Calorie Assault Bike

Rest 5 Minutes

PT 2: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 400 Meter Run

Followed By…

15 Toes to Bar

15/10 Calorie Assault Bike

Rest 5 Minutes

PT 3: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 400 Meter Run

Followed By…

9 Pull-ups

9/6 Calorie Assault Bike