Same crust, different filling…

Iron Grip CrossFit – CrossFit

How long can you keep the presses unbroken?
http://journal.crossfit.com/2012/04/sppppj-history.tpl

Warm-up

A: Warm-up (No Measure)

3 Rounds

25 Jumping jacks

20 Front swing jacks

15 Seal jacks

10 Split jacks

5 Star jacks

B: Warm-up (No Measure)

3-5 sets

work up to 85% 1RM Shoulder press

Metcon

A: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

1 Shoulder press @ 80% 1RM

2 Push press

3 Push jerk

4 Front squats

5 Deadlifts
Rx+ = 85% 1RM

Immediately following the AMRAP perform…

B: Metcon (Time)

Your choice for time:

1,000 meter Row

1600 meter Bike

800 meter Run

200 Double unders
Rx+ = Wear a vest 20/15#

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