Iron Grip CrossFit – CrossFit
We last did this workout on January 29th. 16 minutes isn’t actually a whole lot of time for these 4 movements. Because of the volume of reps and complexity, the idea will be to get at least 2 rounds, maybe 3. To do this, make sure that dumbbell is light, the barbell is light, and your pace on the bike and burpees keeps your heart rate to just moderately uncomfortable, not unmaintainable. That’s a word. Anyways, all that to say, Happy Friday!
Metcon
Fitness
F: Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
30 Dumbbell Hang Clean and Jerks* (35/20)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (185/135)
*Alternate hands every 5 reps
Open & Performance
Hangnail (AMRAP – Rounds and Reps)
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike or Row
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
*Alternate hands every 5 reps