Dirty Water

Iron Grip CrossFit – CrossFit

Relatively speaking, this is a pretty quick workout. Ideally what we’re looking for is to start, then never stop. All three of these movements are movements in which we can afford to slow down, but not stop moving. What that means is, pay attention to your breathing, keep track of your heart rate, adjust your pace accordingly, then ramp it back up. Stay as consistent as possible, and let’s get it.

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Back Squat (3 Sets of 5)



F: Metcon (Time)

For Time:

150 Single Unders

800 Meter Run

60/45 Calorie Row

Open & Performance

OP: Metcon (Time)

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row

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