One Seven Seventeen

Iron Grip CrossFit – CrossFit

One week down. 51 to go. It’s gonna be a great year!


A: Warm-up (No Measure)


Round 1: Visible

Round 2: Invisible

B: Warm-up (No Measure)

Lava Floor

MM: 25-25-25# plates

FF: 15-15-15# plates

MF: 15-25-15# plates


Teams of 2. One partner completes required reps for task A while other partner completes as many reps as possible of task B. Switch positions each time task A is completed.

A: Metcon (AMRAP – Reps)

4 minute AMRAP

A: Ladder sprints – 25-50-75 ft.

B: Stone to shoulder
1 minute Rest

B: Metcon (AMRAP – Reps)

4 minute AMRAP

12/8 calorie Row

1 minute Rest

C: Metcon (AMRAP – Reps)

4 minute AMRAP

6 Muscle ups

KB snatches (alternating arms)
1 minute Rest