Surfer on Acid

Iron Grip CrossFit – CrossFit

A very different styled weightlifting portion today, but a difficult one nonetheless. The main thing we’re accomplishing with the dumbbell strict press is a different distribution of weight given a familiar range of motion. We’ve done strict press before, but not so often with 1 dumbbell. Tax those shoulders in a different way, then move to the metcon, and relish in the fact that it’s two movements, 3 rounds, so it’s done quickly. See how fast you can do it.

View Public Whiteboard


Single Arm Dumbell Press (5 Sets of 8)

8 reps on one arm, switch, 8 reps on the other arm = 1 Set.


Open – Performance – Fitness

Surfer on Acid (Time)

3 Rounds For Time:

400 Meter Run

21 Burpees

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