Iron Grip CrossFit – CrossFit
“Just as the constant increase of entropy is the basic law of the universe, so it is the basic law of life to be ever more highly structured and to struggle against entropy.”
-Vaclav Havel-
“No plan survives contact with the enemy.”
-Helmuth Von Moltke the Elder-
Warm-up
Warm-up (No Measure)
Dodge Ball(oon)
Metcon
Teams of 3 complete:
5 Minute AMRAPs
1 Minute Rest between
Rd 1: Metcon (AMRAP – Rounds and Reps)
36 KB swings
30 KB thrusters
24 KB snatches
18 KB cleans
12 Under+Over the bench
Use 35/26# kettlebells
Rd 2: Metcon (AMRAP – Rounds and Reps)
24 KB swings
20 KB thrusters
16 KB snatches
12 KB Cleans
8 Under+Over the bench
Use 35/26# kettlebells
Rd 3: Metcon (AMRAP – Rounds and Reps)
12 KB swings
10 KB thrusters
8 KB snatches
6 KB cleans
4 Under+Over the bench
Use 35/26# kettlebells