Iron Grip CrossFit – CrossFit
If you’ve ever done Fight Gone Bad, you’ll know how this format is very destructive. A workout like this is always completed better when you’ve got a plan going into it. Having a number IN MIND before you start helps with pacing. If it’s too little, and you’ve got an extra 15 seconds before you have to switch, do 2 more. If you’ve got 5-10 seconds between movements, that’s a good buffer. So find your numbers you want to hit, and let’s get em’!! Yaaay Friday!!!
Metcon
Fitness
F: Metcon (3 Rounds for reps)
3 Rounds:
1 Minute Wallballs (14/10)
1 Minute Single Arm Dumbbell Snatches (35/20)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean and Jerks (35/20)
1 Minute Calorie Row
1 Minute Rest
Open & Performance
OP: Metcon (3 Rounds for reps)
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean and Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest