Knuckle Sandwich

Iron Grip CrossFit – CrossFit

Today, the barbell should be medium-heavy with singles likely being the best way to split up all the reps. With a mile of running total, your lungs will be suffering, so dialing in technique will be all the more important on those cleans. Count the seconds between each clean, and stick to that interval of rest for all 30 reps if you can. The first run you can hold back just a bit to help yourself inside. On that second run, it’s quick, so make it fast. Scale the weight appropriately to where you could do 5-7 reps unbroken when fresh.

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Metcon (Time)

For Time:

800 Meter Run

30 Power Cleans (185/135)

800 Meter Run
*Scaling Options*

56/40 Calorie Assault Bike

1000 Meter Row

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