Dirty Thirty

Iron Grip CrossFit – CrossFit

Seeing the total of today as 300 reps as opposed to 10 sets of 30 will help when strategizing. Instead of deciding which movements to go unbroken with (if any), picture the amount of rest you’ll be taking each time you break. A maximum of 10 seconds. Don’t take more than 10 seconds of rest if and when you break. For the barbell, pick a weight that you could do at least 15 reps with unbroken, each movement respectively. If needed, by all means bring down the volume for today, 300 reps is a lot, so bring it down to 250 or 200. Ain’t nuttin but a peanut.

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Metcon

Metcon (Time)

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

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