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#