Bells and Whistles

Iron Grip CrossFit – CrossFit

The idea here is to change up what we’re used to. Hence the bear crawl. Used as a scale for the handstand walk in this year’s Open, today is not only a chance to practice the skill, but also to test the endurance of the skill. Nice, steady pace as usual on the row and swings, but push a little on that crawl. Every bit of pain means it’s leading to progress and success, so push through.

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Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

400/350 Meter Row

20 Kettlebell Swings (35/26)

100′ Bear Crawl
Each 25′ increment is 1 Rep.

1 Round for Men = 424 reps

1 Round for Women = 374 reps

Open & Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

400/350 Meter Row

20 Kettlebell Swings (53/35)

100′ Bear Crawl
Eeach 25′ increment is 1 Rep.

1 Round for Men = 424 reps

1 Round for Women = 374 reps