Last Legs

Iron Grip CrossFit – CrossFit

Today is a great day to practice moving well for multiple solid reps. Once form starts to break down, that’s a good place to switch out. A big focus today is quick transitions. Once it’s your turn to squat, row, or bike, make it quick. For the row, there will most likely be less transitions. For the bike, you can afford a few more because of the ease of getting off and on. Get with your team and strategize the best way to break it up that allows the best effort from each of you. Try to push yourself a little, suffer with those swole mates.

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Teams of 3 complete…

Metcon (AMRAP – Reps)

AMRAP: 23 Minutes

0:00 – 5:00 – Max Front Squats

5:00 – 10:00 – Max Calorie Row

10:00 – 13:00 – Rest

13:00 – 18:00 – Max Back Squats

18:00 – 23:00 – Max Calorie Bike
Squat Loads Increase Every 30 Reps:

Front Squats

0-30 Reps (115/80)

31-60 Reps (135/95)

61-AMRAP (155/105)

Back Squats

0-30 Reps (155/105)

31-60 (185/135)

61-AMRAP (225/155)

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