Keep it clean…

Iron Grip CrossFit – CrossFit

Compare results for this WOD to those of 8/31/2016. Isn’t repeating workouts fun!?
Wallball
https://www.youtube.com/watch?v=fpUD0mcFp_0
Power clean
https://www.youtube.com/watch?v=GVt4uQ0sDJE

Warm-up

Warm-up (No Measure)

“Tubthumping”
Burpee every time it says “again.”

Minute 1 – Run in place

Minute 2 – Jumping jacks

Minute 3 – Run in place

Minute 4 – Rest

Core: Metcon (AMRAP – Reps)

4 Rounds

30 second Hollow hold

30 second Plank

Score = total seconds held

Bar: Warm-up (No Measure)

Work up to 85% 1RM clean

10 w/ barbell

5

3

2

1

1

Metcon

Metcon (Time)

For time:

25-20-15-10-5

Wallballs @ 10/9′ w 20/14#

5-4-3-2-1

Cleans @ 80% 1RM
Rx+ =

30/20# wallball

85% clean

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