Iron Grip CrossFit – CrossFit
Choose your load wisely…
https://m.youtube.com/watch?v=GrTdasUVpSw&feature=youtu.be
Warm-up
Warm-up (No Measure)
3 Rounds
3 Handstand pushups
5 Pullups
7 V-ups
10 Wallballs
15 Jumping jacks
-Then-
Work up to 70% 1-RM clean & jerk
Metcon
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Score = weight on the bar.
Every foul = -5 lbs. from your score.