Make Your Choice

Iron Grip CrossFit – CrossFit

We will probably be offering more workouts with the option to choose between each of the monostructural modalities. This will allow us to keep programming workouts with the option for running, even though it’s getting too dark in the evenings to do it safely. It also means we can potentially program more rowing and biking without the worry of running out of equipment. Yay!

And here are a couple videos related to our skill work today.
http://www.catalystathletics.com/exercise/63/Hang-Snatch/
http://www.catalystathletics.com/exercise/340/Complex/

Warm-up

Warm-up (No Measure)

4 Rounds – 20:10

Jumping jacks

Burpees

Skill

Medicine Ball Snatches

Power-Hang-Full Snatch (1-1-1-1-1)

1 Power snatch

1 Hang squat snatch

1 Squat snatch (touch+go)
15 Minute cap

Metcon

Metcon (Time)

5 RFT

12 Pullups

20 Situps

-Every round:

50 Double Unders

200 m Run

250 m Row

300 m Bike
Choose one of the 4 monostructural options and do it every round.