Rope-a-Dope

Iron Grip CrossFit – CrossFit

After 6 weeks, you and your partners are finally able to get after it once more! Today’s about knowing the breakup strategy ahead of time. So strategize with your team, stay true to your strategy, and just keep on moving through. Who doesn’t love biking, snatching, rope climbing, and jump-roping? Nobody. That’s the answer.

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Fitness

F: Metcon (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 25:

90/60 Calorie Assault Bike

60 Alternating Dumbbell Snatches (50/35)

450 Single Unders

15 Rope Climbs
2 O/P + 1 Fitness = 200 Double Unders + 150 Single Unders

1 O/P + 2 Fitness = 100 Double Unders + 300 Single Unders

Open & Performance

OP: Metcon (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 25:

90/60 Calorie Assault Bike

60 Alternating Dumbbell Snatches (65/50)

300 Double Unders

15 Rope Climbs
2 O/P + 1 Fitness = 200 Double Unders + 150 Single Unders

1 O/P + 2 Fitness = 100 Double Unders + 300 Single Unders

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