FxD/T=P

Iron Grip CrossFit – CrossFit

Force times Distance over Time equals Power. So just what is the power of speed? Here’s a fun video that will demonstrate what high speed, even from a small object can accomplish.
https://www.youtube.com/watch?v=L4PKj9UNyGM

Warm-up

Warm-up (No Measure)

Tic-Tac-Toe

and

Hot Potato

Metcon

Teams of 2 complete:

Metcon (3 Rounds for reps)

2 Rounds each of:

45 second AMRAPs

30 second AMRAPs

15 second AMRAPs

Ring rows

Pullups

Pushups

Handstand pushups

V-ups

Situps

Squats

Jump lunges

Burpees
Partners alternate stations every 45-30-15 seconds.

Record number of reps after every two rounds.

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