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.


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


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.

Previous Post: