Iron Grip CrossFit – CrossFit
1 person running, 1 person working, and 1 person resting. For 25 minutes. It’s gonna be great! The way it works is as follows:
When the workout begins, the first athlete will take off for their 200 meter wreck bag run while the other two athletes are resting
When the first athlete returns with the bag, they will hand it off to the second athlete in line, and the second athlete will do the same to the third athlete upon their return
The athlete who just handed off the bag will then go and complete 7 burpees and 7 deadlifts
After finishing the deadlifts, athletes will rest until the bag returns
In short, the bag is always moving and athletes must complete the 14 reps inside before getting on the bag again.
Your score today is the total number of rounds, so push the run and push the burpees and deadlifts because you only ever have to do 7 and 7 at a time. And yay for rest!
Metcon
Fitness
F: Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 25:
200 Meter Wreck Bag Run (50/35)
7 Burpees
7 Deadlifts (155/105)
*Next Athlete Begins Round When Runner Returns.
Run = 20 reps
Open & Performance
OP: Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 25:
200 Meter Wreck Bag Run (50/35)
7 Burpees
7 Deadlifts (205/145)
*Next Athlete Begins Round When Runner Returns.
Run = 20 Reps