Synchronized CrossFit?

Iron Grip CrossFit – CrossFit

Defining CrossFit is simultaneously easy and hard to do. The definition of CrossFit is easy to articulate… “Constantly varied high intensity functional movement.” But explaining what that means gets a little tricky unless you’re game for a more in depth discussion, as evidenced by this conversation between Greg Glassman and a seminar attendee.


Warm-up (No Measure)

Funnel Tag


Each workout will be done in pairs. Both partners work together in a synchronized fashion.

A: Metcon (AMRAP – Reps)

2 Rounds – 45:15

Calorie row

Push press @ 45/35

Box jumps @ 24/20″

Plate Ground to overhead @ 45/25



B: Metcon (AMRAP – Reps)

2 Rounds – 45:15

Calorie bike

KB swing @ 53/35

Toes to bar

Goblet squat @ 53/35

Plate burpees


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