Return On Investment

Iron Grip CrossFit – CrossFit

Hope your legs are ready for this one.

Warm-up

Warm-up (No Measure)

12-8-4

DB snatch

6-4-2

Burpee shuttle sprint 5 meters

Metcon

Core: Metcon (Time)

For time:

1 minute L-sit

1 minute Hollow hold
Switch every 30 seconds. If one finishes before the other, finish the other as quickly as possible.

Metcon (3 Rounds for reps)

For max reps —

6 minutes:

500 meter Row

Max reps back squat @ 80% 1RM

4 minutes:

300 meter Row

Max reps back squat @ 80% 1RM

2 minutes:

100 meter Row

Max reps back squat @ 80%

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