Inside Out

Iron Grip CrossFit – CrossFit

Today is all about those two middle movements. We’re fresh on the 800, and the end is close on those box jump overs, so the main focus is the cleans and weighted run. The weight should be something you could easily do the reps/run unbroken with. Too much rest takes away from the stimulus of the workout. You put in what you get out so if you go fast enough, you’ll finish faster. Just don’t die.

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Metcon (Time)

For Time:

800 Meter Run

21 Power Cleans (155/105)

400 Meter Odd Object Run (50/35) (sandbag or plate)

21 Burpee Box Jump Overs (24/20)
*Scaling Options*


1000/800 Meter Row

1000/800 Meter Ski

60/42 Calorie Assault Bike

Sandbag Run:

Medicine ball

Burpee Box Jump Overs:

Stack of 45# Plates

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