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%