Practice, practice

Iron Grip CrossFit – CrossFit

For the next few Saturdays we’ll be trying some workouts from upcoming local competitions. If you think you might enjoy competing, find a partner and sign up. It’s all in good fun!


Warm-up (No Measure)

Sharks and Minnows


Teams of 2 complete:

A: Metcon (AMRAP – Reps)

7 Minute AMRAP

60 goblet squats @ 53/35

50 Russian KB swings @ 53/35

40 Pullups

30 Goblet lunges @ 53/35

20 Toes to bar

Max synchronized plate burpees
Rest 7 minutes

One person works at a time. Divide the work as desired.

B: Metcon (AMRAP – Reps)

7 Minute AMRAP

1-2-3-4-5-6-7-8-9-10-… reps each alternating of:

Clean and jerk @ 105/75
One person works at a time, alternating full sets of 1,2,3,… and so on. Score is total reps completed by the team.

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