Speed is your friend

Iron Grip CrossFit – CrossFit

World Class Fitness in 100 Words:
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”
-Greg Glassman-


Warm-up (No Measure)

Pizza Delivery


Teams of 2 complete 4 races, each for time. 5 minute time cap on each race.

A: Metcon (Time)

30 meter tire flips

B: Metcon (Time)

50 Ring rows

Partner does 5 Wallballs

C: Metcon (Time)

30 Sandbag over the box

Metcon (Time)

3 Rounds

30 meter MB carry relay

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