Iron Grip CrossFit – CrossFit
One round is 100 reps, so decide how to split those 100 reps up in the best way possible. With 20 minutes to work, having planned breaks will last longer than just going based off how the body feels at any given point. For the barbell and wallball, 2-3 sets would be smart. For the box jumps and rowing, a smooth, steady pace will be the most beneficial, rather than big sprints and then too long of a break after. Have a plan, stick to it, and just keep moving. Movement is movement, even if it’s slow. Stay off your knees, breathe with your chest up, and get to work.
Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (14/10)
20 Power Snatches (55/35)
20 Box Jumps (24/20)
20 Push Presses (55/35)
20/14 Calorie Row
Open & Performance
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row