Designated Driver

Iron Grip CrossFit – CrossFit

High intensity sprints, a few more transitions than you might think. With the rower the most difficult to transition in and out of, each team member can take a bit more time for each turn. Still holding that high intensity as long as possible, with the knowledge that rest will come immediately after. The bike has easier transitions, therefore less is more. A quick sprint, then switch. For the burpees, being lowest time domain, it implies extreme sprints, maybe 3-5 reps, then switch. The idea is to transition long before you start to die out. Keep it simple, make it tough. Make your team proud.

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Metcon (AMRAP – Reps)

Teams of 3

3 Rounds:

4 Minute Row for Calories

3 Minute Bike for Calories

2 Minute Burpees Over Rower

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