Powder Keg

Iron Grip CrossFit – CrossFit

For this workout, every person should be able to make it to the barbell for the clean and jerks. If you know that making it there with at least 45 seconds to spare is not possible for you, consider lowering either the distance on the run, changing the variations for the pull-ups and pushups, or a perhaps even both. Just make sure you can crank out those clean and jerks with time to spare.

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Metcon

Metcon (3 Rounds for reps)

5 Minute AMRAP

600 Meter Run

1 Round of Cindy

Max Clean and Jerks – 135/95

Rest 5 Minutes

5 Minute AMRAP

400 Meter Run

2 Rounds of Cindy

Max Clean and Jerks – 155/105

Rest 5 Minutes

5 Minute AMRAP

200 Meter Run

3 Rounds of Cindy

Max Clean and Jerks – 185/135
1 Round of Cindy =

5 Pullups

10 Pushups

15 Air squats

Score = number of clean & jerks completed.

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