Flip Flop

Iron Grip CrossFit – CrossFit

It’s tempting to pick up the pace once those reps start to decrease on the 30-20-10. Because of the structure, the sprint really happens on those final 30/21 calories. The rower/bike will be where a bit of rest can be taken, so aim to push harder than you normally would on the swings and deadlifts. Try something different today, challenge yourself. Start smart, move well, and finish strong.

View Public Whiteboard

Metcon

Metcon (Time)

For Time:

30-20-10:

Kettlebell Swings (53/35)

Calorie Bike

Directly into…

10-20-30:

Deadlifts (135/95)

Calorie Row

Women Complete (21-15-9 / 9-15-21) Calories on Machines.