Iron Grip CrossFit – CrossFit
Once in a while, we just have to revisit this article. Everyone who does CrossFit should read it at least once.
http://library.crossfit.com/free/pdf/CFJ_Trial_04_2012.pdf
Warm-up
Warm-up (No Measure)
Deadlifts
10 reps @ 25% 1RM
7 reps @ 45%
5 reps @ 60%
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%
Weightlifting
Deadlift (2 Reps @ 85% 1RM – EMOM: 10 Minutes)
Metcon
Metcon (Time)
For time:
40-30-20-10 reps each:
Wallballs @ 10/9′ w 20/14#
Burpees
Rx+ =
24/16#