Happy New Year!

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

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