Speed Bump

Iron Grip CrossFit – CrossFit

You could see this as an AMRAP, but try and view it as for time. Which means scale accordingly. Identify the strengths of your teammates, and use them. Split it up smart, don’t go to failure, and just keep moving. Nice and easy.

View Public Whiteboard

Open – Performance – Fitness

Metcon (Time)

Teams of 3

For Time (30 Minute Time Cap):

2 Rounds

30 Bar-Facing Burpees

30 Hang Squat Cleans (95/65)

30 Toes to Bar

30 Thrusters (95/65)

100/75 Calorie Assault Bike

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (115/80)

30 Toes to Bar

30 Thrusters (115/80)

100/75 Calorie Assault Bike

2 Rounds:

30 Bar-Facing Burpees

30 Hang Squat Cleans (135/95)

30 Toes to Bar

30 Thrusters (135/95)
For Mixed Teams, complete one of the following:

2 Guys, 1 Girl: 90 Assault

2 Girls, 1 Guy: 85 Assault

For teams that don’t finish, record total reps completed.

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