Iron Grip CrossFit – CrossFit
Metcon
Teams of 3 complete:
Metcon (AMRAP – Reps)
7 Minute AMRAP
100/70 Calorie Assault Bike
Max Clean and Jerks @ 135/95
Rest 3 Minutes
6 Minute AMRAP
80/60 Calorie Assault Bike
Max Power Snatches @ 115/80
Rest 3 Minutes
5 Minute AMRAP
60/40 Calorie Assault Bike
Max Thrusters @ 95/65
– One person working at a time.
– Must complete all calories on the bike before moving to the barbell.
Rowing Alternative:
100/70 Calorie Row
80/60 Calorie Row
60/40 Calorie Row
Running Alternative:
15 100 Meter Sprints (5 Each)
12 100 Meter Sprints (4 Each)
9 100 Meter Sprints (3 Each)