Iron Grip CrossFit – CrossFit
In memory of our families, our friends, our fallen and our future. In memory of our liberty and our beliefs. 9/11 didn’t just change the world, it changed everybody’s world. But if history has taught us one thing, it’s that something like 9/11 will happen again someday. When that day comes, it’s important that the hard learned lessons of the past and promises made for the future remain… In memory…
Warm-up
A: Warm-up (No Measure)
10 Pullups
10 Handstand pushups
10 GHD situps
10 Box jumps
10 calorie Row/Bike
30 second Pidgeon stretch (each side)
30 second Child’s pose
B: Warm-up (No Measure)
Work up to chosen weight for clean and jerk
Metcon
In Memory… (Time)
9 Rounds For Time:
11 Burpees
200 meter Run
1 Clean & Jerk @ 3/4 bodyweight
Rx+ = Bodyweight C&J