Down & Out

Iron Grip CrossFit – CrossFit

With 225 reps total today, the volume is higher than most days. Because of that, scaling accordingly will be important. If need be, reduce reps on any of the three main movements to allow for a higher intensity requiring less rest. Because of the layout of today, there is one place to “rest” and that’s the run. That’s the place to catch your breath. For the wallballs and pull-ups, try and stick with quick sets and plan out how many seconds your small rest will be. Figure out how you’re going to break it up in the beginning, and execute that as best you can.

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Metcon (Time)

For Time:


Wallballs (20/14)


Calorie Row

200 Meter Run*
*After Each Round. 5 Total Runs.

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