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.