Country Mile

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.

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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

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