Box of Chocolates

Iron Grip CrossFit – CrossFit

Let’s try the hopper model of fitness today!
https://www.youtube.com/watch?v=SQDGGbpLRR8

Warm-up

Warm-up (No Measure)

Squat Potatoe

Metcon

Teams of 2 will choose (blindly) 5 numbered balls that will designate which of the 10 AMRAPs they will perform. It’s a fitness lottery! Which workout will you get!? Each one is a 3 minute AMRAP with 1 minute of rest between.

1: Metcon (AMRAP – Reps)

12 Wallballs @ 10/9′ w 20/14#

Max pullups
One person does max pullups while their partner does 12 wallballs. They switch every time the set of wallballs is completed. This is the same model for all the following AMRAPs.

2: Metcon (AMRAP – Reps)

10 calorie Bike

Max pushups

3: Metcon (AMRAP – Reps)

10 calorie Row

Max DB push press w/ 35/20’s

4: Metcon (AMRAP – Reps)

60 meter Sled push @ 135#

Max Tire flips

5: Metcon (AMRAP – Reps)

10 second L-sit

Max deadlift @ 185/125#

6: Metcon (AMRAP – Reps)

10 Clean + Jerk @ 95/65

Max toes to bar

7: Metcon (AMRAP – Reps)

20 meter Bear crawl

Max box jumps

8: Metcon (AMRAP – Reps)

15 Situps

Max KB swing @ 53/35

9: Metcon (AMRAP – Reps)

10 Burpees

Max Double unders

10: Metcon (AMRAP – Reps)

4 Shuttle sprints @ 75′

Max V-ups

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