Iron Grip CrossFit – CrossFit
The goal here today is improvement. A blanket statement, so allow me to clarify: improve the amount of rounds and reps each AMRAP. The wallball number decreases, so don’t let that initial buy-in scare you too much. If need be, scale the number down to where it can be done in 2 and a half minutes, leaving the other 2 and a half to be spent on the deadlifts and burpees. Try to improve each AMRAP, and see what happens. You may do what you want, you may not, that’s okay. You’re doing awesome, which is awesome.
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
OP1: Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
OP2: Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
OP3: Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees