Iron Grip CrossFit – CrossFit
CrossFit is a group thing. Speaking as one who has done CrossFit alone and with a group, experience has shown what Coach Glassman says in this video to be true.
https://www.youtube.com/watch?v=EJhV3WUVn5g
Warm-up
Warm-up (No Measure)
Sharks and Minnows
Warm-up (No Measure)
Sled push w/ Med Ball carry
2 Sleds – 600 meters – Switch every 30 seconds
Metcon
Teams of 3 complete:
Metcon (Time)
For time:
15-12-9 Deadlift @ 105/75
200 meter Run
12-9-6 Hang power clean 105/75
200 meter Run
9-6-3 Push jerk 105/75
200 meter Run
Two team members hold their barbells while one completes their reps. Switch when reps are completed. If the barbell touches the floor early, the whole team does a 100 meter penalty run.