Iron Grip CrossFit – CrossFit
Today we do a partner WOD. We always do these on Saturdays, but we wanted those who aren’t typically with us on the weekends to have the experience of counting on, and being counted on by a team mate during a workout. Enjoy! And bring a friend!
Warm-up
Warm-up (No Measure)
“Rowling” – 7 Minute AMRAP
As a team: Each team member rows 100 meters exactly. Penalty burpees for the whole team if the meter count is off…
1 meter = 1 Burpee
2 meters = 3
3 meters = 5
4 meters = 7
5+ meters = 9
Metcon
Metcon (AMRAP – Rounds and Reps)
21 Minute AMRAP
Teams of 2 will complete:
100 m Run
10 Sumo deadlift high pull @ 95/65
10 Handstand pushup
100 m Run
10 Thruster @ 95/65
10 Pullup
100 m Run
Partners alternate each exercise on the list as the rounds progress. i.e. partner A will start each of the odd rounds, but partner B will start the even ones.
Rx+ = 115/85