Iron Grip CrossFit – CrossFit
A little hard to hear coach in this video, but it’s a good one anyway.
https://www.youtube.com/watch?v=Frcvpe9eTkQ
Warm-up
Warm-up (No Measure)
2 Rounds
9 Deadlift
7 Hang squat clean
5 Push jerks
3 Clean and jerks
All performed with empty barbell. Next warm up to 95% 1RM clean and jerk.
Weightlifting
Clean and Jerk (1 Rep Every 90 seconds @ 95% 1RM)
Metcon
Metcon (Time)
For time:
3-5-7-7-5-3
Muscle ups
30-50-70-70-50-30
Double unders