Bit of Both

Iron Grip CrossFit – CrossFit

“Typically the worlds best athletes are minimalists when it comes to their training.
They work hard and fast with few exercises. They master the fundamentals and
work with them for years. This is the secret that no one wants to hear.”
– Greg Glassman


Warm-up (No Measure)

5 Reps each with a barbell:


Bent Over Row

Sumo Deadlift High Pull

Hang Power Clean


Back Squat

Shoulder to Overhead


Overhead Squat

Floor Press


You have 7 minutes to establish a 1-rep max for the push jerk.

At the end of 7 minutes use the same weight for:

Push Jerk (1 rep Every Minute On The Minute for 5 minutes)


Metcon (Time)

4 rounds for time of:

15 Ring dips

30 Situps

400 meter Run
Rx+ = GHD situps

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