Iron Grip CrossFit – CrossFit
Iron Grip CrossFit wishes you all a very Merry Christmas and Happy Holidays! And thank you so much for an incredible year of fun, growth and fitness! We are truly blessed to have such an amazing community of people to call our CrossFit family.
And once again… Merry Christmas!!
Warm-up
Warm-up (No Measure)
2 Rounds
5 Pulls for max watts on Rower
10 seconds max watts on Bike
20 meter Shuttle sprint
Metcon
12 Days of Christmas
Metcon (Time)
For time:
1200 meter Row
11 Ring dips
10 Toes to bar
9 KB swings @ 53/35
8 Burpees
7 Pullups
6 Box jumps @ 24/20″
5 Push press @ 75/55
4 Snatches @ 75/55
3 Overhead squat @ 75/55
2 Bar muscle ups
100 meter Run
Starting with 1, follow through the sequence of elements just like the song…
Rx+ =
70/44# KB
95/65# Barbell
30/24″ box
C2B pullups