Lanista Shall Fall

Iron Grip CrossFit – CrossFit

In CrossFit, we test our limits. A lot. We try new movements and heavier weights, and sometime we fail in the attempt. Sometimes we actually, truly reach the limits of our strength and endurance, and we simply cannot give any more… Or can you?


Warm-up (No Measure)

Med Ball toss series.


Teams of 2 do each event, with 7 minutes rest between each.

A: Metcon (Weight)

“Hot and Heavy”

7 Minutes:

Each partner will establish a max weight for the following complex:

1 Squat clean

1 Front squat

1 Jerk

B: Metcon (Time)

For time:

Partner “Jackie”

1,000 meter row

50 Thrusters @ 45/35 – while partner hangs from pullup bar

30 Pullups – while partner holds bottom of front squat with barbell
7 minute time cap

Switch out reps as desired

C: Metcon (AMRAP – Reps)

Soul Crusher

7 Minute AMRAP

150 wallballs @ 10/9′ w 20/14#

Max reps box jump overs @ 24/20″
1 partner working at a time, switch as desired.