Knee Slapper

Iron Grip CrossFit – CrossFit

Luckily, the time domain is set, so the only question is how much work you’ll be able to get done within that time. Move steadily through the lunges, breathe and use quick steps through the farmers carry, try and pick up the pace just a little on the sit-ups, then bring it home on the row. Then immediately back to that smooth pace on the lunges. Through and through, the question is, how many times? Let’s find out!

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Open – Performance – Fitness

Metcon (AMRAP – Rounds and Reps)


100′ Walking Lunge

200 Meter Farmers Carry (53’s/35’s)

30 AbMat Sit-ups

400 Meter Row
25 feet counts for 1 rep

200 meters counts for 20 reps

400 meters counts for 40 reps

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