Bird Box

Iron Grip CrossFit – CrossFit

Grab dem 3 good lookin partners and let’s get to bird boxin the heck outta this. Don’t go to failure on any of those movements, stop just shy of failure to ensure longer endurance and also maintaining usefulness for your team. No requirement to wear a blindfold.

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Fitness

Metcon (Time)

Teams of 3 Complete

For Time:

100/70 Calorie Row

75 Box Jump Overs (24/20)

50 Power Snatches (95/65)

15 Rope Climbs

50 Power Snatches (75/55)

75 Box Jump Overs (24/20)

100/70 Calorie Row
For Mixed Teams Complete:

2 Guys, 1 Girl: 90 Calories

2 Girls, 1 Guy: 80 Calories

Open & Performance

Metcon (Time)

Teams of 3 Complete

For Time:

100/70 Calorie Row

75 Box Jump Overs (24/20)

50 Power Snatches (135/95)

15 Rope Climbs

50 Power Snatches (115/80)

75 Box Jump Overs (24/20)

100/70 Calorie Row
For Mixed Teams Complete:

2 Guys, 1 Girl: 90 Calories

2 Girls, 1 Guy: 80 Calories

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