Broad Spectrum

Iron Grip CrossFit – CrossFit

We’re on opposite ends of the weightlifting spectrum for this one.
WOD demo
Another WOD demo


Warm-up (No Measure)

10 Pullups

10 Handstand pushups

10 GHD situps

10 Box jumps

10 calorie Row/Bike

30 second Seated toe reach

30 second Pretzel (each side)


Developing the Overhead squat


L-sit: Metcon (AMRAP – Rounds)

Max rounds for 5 Minutes:

Accumulate 10 second L-sit every 30 seconds
Complete as many rounds as possible up to 10 rounds.


Metcon (Time)

For time:

21-15-9 reps each of:

Deadlift @ 225/155

Overhead squat @ 95/65