Dead Last

Iron Grip CrossFit – CrossFit

Wallballs can be tricky but they don’t have to be. And they really are a fantastic conditioning exercise.

And here’s a video addressing low back tweaks and how to deal with them.


Warm-up (No Measure)

1 Round

30 meters bear crawl

30 meters crab walk

30 meters walking lunges


10 minutes:

Work up to deadlift weight for the WOD.


Metcon (Time)

3 Rounds For Time:

50 Wallballs @ 10/9′ w 20/14#

50 Situps

1,200 m Bike

1,000 m Row Choose one

800 m Run of the 4

200 Double unders

7 Deadlift @ 75% 1RM

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