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