Iron Grip CrossFit – CrossFit
Slow and steady won’t cut it in this workout.
Warm-up
Warm-up (No Measure)
2-4-6
Burpee shuttle sprint 5 meters
4-8-12
DB snatch (alternating)
Skill
10 reps of each with PVC. Done together as a group.
Overhead squat
Power Snatch
Front squat
Power Clean
Push jerk
Pullups (hollow on the floor)
Metcon
Metcon (Time)
For time:
20 Overhead squat @ 75/55
20 Power snatch
20 Front squat
20 Power clean
20 Push jerk
Begin every minute with 5 Pullups
Rx+ =
95/65