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