Double Dipper Chipper

Iron Grip CrossFit – CrossFit

Are you surprised to see dumbbells being used in the CrossFit Games Open? Don’t be too surprised. They’ve actually been a staple of CrossFit since its beginnings. We look forward to adding to our own collection of dumbbells in the future.


A: Warm-up (No Measure)

2 Rounds

25-50-75 feet Shuttle sprints

10/7 calorie Row

B: Warm-up (No Measure)

For time:

1 Round of Warm up A


Metcon (AMRAP – Reps)

2 Rounds – 1 Minute Stations

Dumbbell power snatch (alternating) @ 50/35


Bike (calories)

Stone to shoulder @ 70/40


Ring rows

Sumo deadlift high pull @ 75/55

Overhead squat @ 75/55
Rx+ =

Parallette facing burpees

GHD situps

Ring rows w/ feet elevated

Kettlebell overhead squats w/ 35/26’s


Warrior Pose 1,2,3 series

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