Iron Grip CrossFit – CrossFit

All you ever wanted to know and more about the basic anatomy of strength and conditioning.


A: Warm-up (No Measure)

2 Rounds

1 60 second burpee

20 Jumping jacks

10 Scapular pullups

10 steps walking samson stretch

B: Warm-up (No Measure)

10 Minutes:

Work up to 90% 1RM for Snatch


Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

2 Rounds of Chelsea

1 Snatch @ 90% 1RM
You are allowed 3 attempts at the snatch every round. If unsuccessful, begin the next round. Score is:

completed rounds of Chelsea

completed reps of Snatch

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