Easy Will No Longer Suffice

Iron Grip CrossFit – CrossFit

If you want to get some real work done and feel like it, just do some heavy clean and jerks.
https://www.youtube.com/watch?v=blYoqAhpVZI

Warm-up

A: Warm-up (No Measure)

10 PVC Thrusters

Arm Circles (F+B)

10 Small

10 Medium

10 Large

10 PVC Thrusters

Leg Swings

10 F+B

10 Side to side

10 PVC Thrusters

B: Warm-up (No Measure)

10 Minutes:

Work up to 90% 1RM clean and jerk

Weightlifting

Clean and Jerk (1 rep every 2 minutes (10 Rounds))

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

15 Wallballs @ 10/9′ w 20/14#

50 Double unders
Double under scale:

Best unbroken – scale

30+ / Rx

20-30 / 40

10-20 / 30

5-10 / 20

3-5 / 10

1-2 / 100 singles

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