Iron Grip CrossFit – CrossFit
For the run, don’t go too hot out the gate, but don’t go too slow either. The very maximum that mile should take is 10 minutes, so if you know you can’t achieve that, consider making it 1,200 meters or 1,000. Pick a weight for the wallball and snatch that you can go 25+ and 10+ unbroken when fresh, respectively. Break it up, but not too much. Be smart. Strategize, think about a plan. For the burpees and box jumps, pick a pace and go.
Metcon
Metcon (Time)
For Time:
1 Mile Run
50 Wallballs – 10/9′ w 20/14#
40 Box Jumps – 24/20″
30 Burpees
20 Power Snatches – 115/80
Possible subs for running:
2000/1600 meter Row
115/80 cal Bike