Mix and Match

Iron Grip CrossFit – CrossFit

Let’s see if doing the “easier” variation of a movement really makes the whole workout easier…


Warm-up (No Measure)

4 Rounds – 20:10 seconds work:rest

KB thrusters (two KBs)

Jumping jacks
casual pace


Knees to elbows

-Points of performance

-Movement standards


Push press

-Points of performance

-Movement standards



Metcon (Time)

4 Rounds For Time:

15 Knees to elbows

12 Push press @ 95/65

800 m Bike

Choose one 500 m Row

for each 400 m Run

round 100 Double unders
Rx+ = 115/85

Mix and match the mono structural elements as you prefer.