Force, Distance and Time

Iron Grip CrossFit – CrossFit

Coach Greg Glassman makes some very good points in these videos.
https://journal.crossfit.com/article/this-is-your-lifeboat-4
https://journal.crossfit.com/article/greg-nursing-home-2

Warm-up

A: Warm-up (No Measure)

Pizza Delivery

B: Warm-up (No Measure)

20 meter Sled power test

Metcon

Teams of 3 complete:

A: Metcon (AMRAP – Reps)

7 Minute AMRAP

125 meter Row

Burpees

Stone to shoulder
2 Minute Rest

B: Metcon (AMRAP – Reps)

7 Minute AMRAP

400 meter Bike

Rope climb @ 15′

Wallballs @ 10/9′ w/ 20/14#
2 Minute Rest

C: Metcon (AMRAP – Reps)

7 Minute AMRAP

10 Shuttle sprints @ 10 meters

Box jumps @ 24/20″

KB swings @ 53/35
Team mates rotate exercises as each person finishes the Row, Bike or Run

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