Iron Grip CrossFit – CrossFit
Here is one of the original articles of the CrossFit Journal. If you are new to CrossFit, this is an excellent explanation of just what we’re doing. If you’ve been at this a while, it’s always good to be reminded of some basic premises.
http://library.crossfit.com/free/pdf/Foundations.pdf
Warm-up
Warm-up (No Measure)
PVC Chasers
Metcon
A: Metcon (Time)
Teams of 3
3 Rounds as a relay for time:
12 calorie row
60 meter farmer carry
12 cleans @ 95/65
30 meter bear crawl
B: Metcon (Time)
Teams of 3
3 Rounds as a relay for time:
12 Wallballs @ 10/9′ w 20/14#
6 MB shuttle sprints
12 KB swings @ 53/35
30 Double unders