Iron Grip CrossFit – CrossFit
Here’s another good article from the journal. Remember, more is not always better.
http://library.crossfit.com/free/pdf/34_05_Consistency_Intensity.pdf
Warm-up
Crawl Ball
Metcon
Teams of 2 complete:
A: Metcon (AMRAP – Rounds and Reps)
“Super-fly”
11 Min AMRAP
7 Plate Burpees
11 Box Jump Overs 24/20
14 Pullups
*Alternate complete rounds
B: Metcon (AMRAP – Reps)
“Burnout”
Each athlete will perform:
:90 Sec ME Cal Row
:30 Rest
:90 ME OHS 95/65
*Score is both Athletes reps+cals
C: Metcon (AMRAP – Rounds and Reps)
“Super-fly Scaled”
11 Min AMRAP
7 Plate Burpees
11 Box Jump Overs 24/20
14 Russsian KB Swing 53/35
*Alternate complete rounds, step overs allowed.
D: Metcon (AMRAP – Reps)
“Burnout Scaled”
Each athlete will perform:
:90 Sec ME Cal Row
:30 Rest
:90 ME Wallballs 20/14
*Score is both Athletes reps+cals