Double Edged Sword

Iron Grip CrossFit – CrossFit

We’ll finish our week of metcons with a nice little chipper, as in this is the kind of workout you simply need to chip away at, a few reps at a time, but while you’re chipping away at the workout, it’s also chipping away at you.


Warm-up (No Measure)

Tabata Intervals – 3 Rounds


Jumping jacks

Bear crawl

Rd 1: Straddle stretch

Rd 2: Samson stretch

Rd 3: Standing toe reach
Rd 1: slow pace

Rd 2: moderate pace

Rd 3: full speed



Beg: Forward + back target practice

Int: Partner assisted pullups -AND/OR- kipping hip raise

Adv: Alternating pullup/knees to elbows


Metcon (Time)

For time:

50 Deadlift @ 75/55

50 Pushups

40 Hang cleans @ 75/55

40 Walking lunges

30 Front squats @ 75/55

30 Pullups

20 Snatches @ 75/55

20 Knees to elbows
Rx+ = 95/65