Iron Grip CrossFit – CrossFit
It’s been a great start to the 2017 Open. With that in mind, here’s a great article, (partly great because it’s also short) discussing the distinction between movement standards for training purposes and movement standards for competition.
http://library.crossfit.com/free/pdf/70_08_capacity_standards_sport.pdf
Warm-up
Warm-up (No Measure)
Sharks and Minnows
Metcon
Teams of 2 complete:
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
20 Partner Wallballs @ 10/9′ w 20/14
20 MB Toss situps
20 MB twist passes
Partner A: 100 meter Run
Partner B: 100 meter Row
Alternate Run and Row each round.