Double Biathlons

Iron Grip CrossFit – CrossFit

It’s a new year and there are a lot of new goals up on the board. That is fantanstic! Here is an article that should speak to many of us about the goals we have set.
https://journal.crossfit.com/article/cfj-patience-time-and-pull-ups

Warm-up

PVC Chasers

Metcon

Teams of 3 complete…

A: Metcon (Time)

For time:

60 Hang cleans @ 115/85

200 meter Run

45 Hang cleans

200 meter Run

30 Hang cleans

200 meter Run
Two team members hold their bar off the ground while one does 5 reps. Each team member does 5 reps, taking turns until all reps are completed. If a barbell touches the floor at any time, the whole team must do a penalty 100 meter Run.

B: Metcon (Time)

For time:

36 Pushups

20 meter Walking lunges

27 Pushups

20 meter Walking lunges

18 Pushups

20 meter Walking lunges
One team members does 3 pushups while others hold a plank or pike position. Each one does 3 pushups, taking turns until all reps are completed. If one person drops from the plank or pike position the whole team must do penalty 10 meter walking lunges.

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