Iron Grip CrossFit – CrossFit
A repeat from January 16th. If you don’t have a previous score, fantastic, today you get to establish one, then beat it the next time we do it. Good news is, 5 minutes of rest feels pretty darn good, so don’t take any second of it for granted. Big breaths, bring that heart rate down, and stick to your plan moving into the second and third AMRAP. The burpees will be the pacer, the deadlifts are what you push through. Keep that back flat, use those legs, and stay strong. Nice and easy, folks.
Fitness
F1: Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 50 Wallballs (14/10)
12 Deadlifts (135/95)
12 Lateral Barbell Burpees
Rest 5 Minutes
F2: Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (185/135)
9 Lateral Barbell Burpees
Rest 5 Minutes
F3: Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (225/155)
6 Lateral Barbell Burpees
Open & Performance
Frank the Tank PT 1 (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
Frank the Tank PT 2 (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
Frank the Tank PT 3 (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees