Iron Grip CrossFit – CrossFit
Welcome back, everybody!! Today’s a fantastic opportunity to burn off some of that green bean casserole and turkey and wonderful food! So grab two partners and let’s have some fun. With this workout, the first half is essentially the buy-in, so try not to fall into the trap that it sets. The idea is to start off conservative yet intense, then REALLY push the discomfort on the back half. If you do it right, the rest should be JUST enough to continue your pace, then rest again. So nice and easy, then rack up that pace. Happy last day of November!!!
Metcon
Fitness
F: Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
800 Meter Team Wreck Bag Run (50/35)
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (75/55)
80 Hang Power Snatches (75/55)
80 Overhead Squats (75/55)
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Wreck Bag Run (50/35)
Open & Performance
OP: Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
800 Meter Team Wreck Bag Run (50/35)
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Wreck Bag Run (50/35)