Iron Grip CrossFit – CrossFit
For those who were there, you can compare results for this workout to those of 9/22/2016. Get ready. It’s a long one…
Wallball
https://www.youtube.com/watch?time_continue=2&v=fpUD0mcFp_0
Toes to bar
https://www.youtube.com/watch?v=_03pCKOv4l4
Burpee
https://www.youtube.com/watch?v=TU8QYVW0gDU
Power snatch
https://www.youtube.com/watch?v=tuOiNeTvLJs
Warm-up
Warm-up (No Measure)
400 meter Run
1 Rope climb
7 Handstand pushups
5 V-up/situp/leg raise
2 30 second air squats
(10 second down, 10 second active hold, 10 second rise)
Metcon
Metcon (Time)
7 Rounds For Time:
15 Wallballs @ 10/9′ w 20/14
15 Toes to bar
12 Burpees over the bar
12 Snatches @ 75/55
Rx+ =
30/20# wallball
95/65# snatch