Iron Grip CrossFit – CrossFit
Here is an interesting article from way back in the journal.
http://library.crossfit.com/premium/pdf/CFJ_Amundson_GoodHousekeeping.pdf?e=1475795419&h=f6239c4d1ef438a86c106a5993e3f725
Enjoy the weekend!
Warm-up
Warm-up (No Measure)
Wally Ball
Metcon
Teams of 3 complete:
Warm-up (No Measure)
400 meter Sled drag @ 135#
Entire class rotates through every 30 seconds. Everyone carries a weight.
A: Metcon (Time)
For time:
800 meter plate carry
MMM = 180#
MFM = 150#
FMF = 130#
FFF = 120#
B: Metcon (Weight)
5 Minute Deadlift Speed Ladder
2 Lifters perform 3 reps
Add 45/25’s every set