Iron Grip CrossFit – CrossFit

Independence Day. When did you last read the Declaration of Independence? In CrossFit we frequently remind ourselves to “get back to basics.” For the United States of America, it doesn’t get more basic than this founding document. As we celebrate our independence may we remember, once more with special appreciation, those who serve in our military and law enforcement, and every day put their lives at risk to support and defend the principles found within this Declaration of Independence.

Happy Independence Day everybody! Have fun! Be safe! God bless America!


Warm-up (No Measure)

3 Rounds

10 meter Spiderman crawl

10 meter Samson walk

10 meter Frankenstein

10 Wallballs


The bear crawl


Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here

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