Iron Grip CrossFit – CrossFit
Let’s try another one from 2014.
https://www.youtube.com/watch?time_continue=1&v=-NxeMsKqsdQ
Remember, when we do this one as a repeat outside of the open, there are a lot of scaling options.
Warm-up
A: Warm-up (No Measure)
20:10 second Intervals
2 Rounds
Pullups
Situps
Burpees
KB swings
B: Warm-up (No Measure)
5 Rounds
Silent Jumping jacks
Coach’s call for reps
Mobility
Foam rolling
– Upper back
– Lower back
– Butt
– Hamstrings
– Quads
– Calves
Metcon
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups