Road Rash

Iron Grip CrossFit – CrossFit

Remember 18.1 in the Open? We have rarely seen the dumbbell hang clean and jerk since then, so see this workout as another Open practice session. Challenge yourself and make it hurt. How long you get to rest is up to you, so make it count. Don’t die, but don’t make it easy on yourself.

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Open – Performance – Fitness

Metcon (5 Rounds for time)

5 Rounds (On the 5:00):

5 Dumbbell Hang Clean and Jerk (Left Arm)

5 Dumbbell Hang Clean and Jerk (Right Arm)

10 Alternating Dumbbell Power Snatches

10 Chest to Bar Pull-ups

15/10 Calorie Assault Bike
Hang Clean and Jerks to be done entirely on Left side, then on Right. Snatches to be completed alternating every rep.

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