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.
Metcon
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*
Run:
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