Iron Grip CrossFit – CrossFit
As you may notice, this barbell doesn’t get super heavy. It is only the level of fatigue that you endure that makes this barbell heavy. With that in mind, make sure you choose weights that allow you to move very quickly through each barbell in each AMRAP. That way, the row is simply annoying, and the jumprope is your pacer, or where you catch your breath. That barbell is where we make our progress and make it hurt. Happy hump day!
Metcon
Fitness
F: Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (75/55)
40 Single Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (95/65)
40 Single Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (115/85)
40 Single Unders
Row does not count towards score
AMRAP 1: 47 Reps/Rnd
AMRAP 2: 45 Reps/Rnd
AMRAP 3: 43 Reps/Rnd
Open & Performance
OP: Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders
Row does not count towards score
AMRAP 1: 32 Reps/Rnd
AMRAP 2: 30 Reps/Rnd
AMRAP 3: 28 Reps/Rnd