Spin Cycle

Iron Grip CrossFit – CrossFit

The main limiting factor should be that rope climb, regardless of what version you do of it, pull-ups, ring rows, etc. The ideal amount of time spent on that station should be no more than 90 seconds. So if you know you could knock out 10 easy ring rows in 10 seconds, challenge yourself. Choose something a little more difficult that might hold you up for just a second. Slow is smooth, smooth is fast today, so find the appropriate scales and move smooth through them. Of course on the bike, close your eyes and count your breathing. Get on and get off as soon as you can.

View Public Whiteboard


Metcon (AMRAP – Rounds and Reps)


15 Ring Rows

20/14 Calorie Assault Bike

90 Single Unders

Open & Performance

Metcon (AMRAP – Rounds and Reps)


3 Rope Climbs

20/14 Calorie Assault Bike

60 Double Unders

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