Iron Grip CrossFit – CrossFit
Day 3 of Member Appreciation! Today, we’ve got “All the Gainz!” Which means if you ever wanted to try any specific product or protein or anything, today’s your day!! We will have free samples set up in the front so come and get some!
For today’s workout, 30 wallballs is a lot, and 90 is even more. And it doesn’t help much that you’re getting on the bike and then doing step ups too. So really think of this as a longer chipper, establish that easygoing pace, then try and ramp it up on that third round. Also, there are no Wallballs…
Weightlifting
Pause Back Squat + Back Squat (Build to Heavy Set)
1 Pausing Back Squat (3 seconds)
1 Back Squat
Metcon
Fitness
F: Metcon (Time)
3 Rounds For Time:
20 Medicine Ball Cleans (14/10)
20/14 Calorie Assault Bike
20 Alt. Dumbbell Box Step-ups
Box: 24/20
Dumbbell: 35/20
Open & Performance
OP: Metcon (Time)
3 Rounds For Time:
20 Medicine Ball Cleans (20/14)
20/14 Calorie Assault Bike
20 Alt. Dumbbell Box Step-ups
Box: 24/20
Dumbbell: 50/35