Iron Grip CrossFit – CrossFit
CrossFit is science…
http://library.crossfit.com/free/audio/CFJ_JeffGlassman_ScienceOfExerciseLecture.mp3
Warm-up
Warm-up (No Measure)
Wally Ball
Metcon
Teams of 3 complete:
Metcon (Time)
For time:
120 Air squats
100 KB swings @ 53/35
80 Deadlift @ 155/105#
60 calorie Row/Bike (choose one)
40 Thrusters @ 105/75
–200 meter Run
–Rest
A: Run
B: Reps
C: Rest
Partners rotate every time a run is completed.