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.
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.