Some Longer Intervals…

Iron Grip CrossFit – CrossFit

If you want to climb the rope, you need to try. Every. Day… Every. Day.
https://www.youtube.com/watch?v=kt7mq4-rLq0
https://www.youtube.com/watch?v=D32_1gwq35E

Warm-up

Warm-up (No Measure)

2 Rounds

10 DB snatches

10 Wallballs

100 meter MB carry

20 meter MB Bear crawl

Metcon

Metcon (AMRAP – Reps)

2 Rounds – 90:30 seconds

Rope climbs @ 15′

DB Clean & jerk @ 35/20

Situps

Walking lunges

Row (calories)

Wall climbs