Iron Grip CrossFit – CrossFit
Here’s to a fitter 2017!
Warm-up
Warm-up (No Measure)
5 (minute) Card Draw
Spades – Jumping jacks
Clubs – Wallballs
Diamonds – Ground to Overhead w/ 25/15 plate
Hearts – Burpees
Metcon
Teams of 2 complete:
20 KB clean & jerk w/ 35/26’s
16 MB Situps w/ 20/14
20 Walking lunges w/ 35/26 KBs
16 Toes to bar
20 Overhead squat w/ 35/26 KBs
16 MB V-ups w/ 14/10
20 calorie Row
17 Inverted burpees
A: Metcon (AMRAP – Reps)
2 Minute AMRAP
1 minute rest
B: Metcon (AMRAP – Reps)
4 Minute AMRAP
1 minute rest
C: Metcon (AMRAP – Reps)
6 minute AMRAP
1 minute rest
D: Metcon (Time)
For time