Iron Grip CrossFit – CrossFit

Today, it’s all about the mental game. The layout of these movements is designed to drastically increase heart rate, which means it’s easier to rationalize taking breaks. That being the case, the pattern we want to establish from the beginning is a quick set, short rest, then another quick set. If that means 10-5 or 9-6, go for it. What we DON’T want is to be completely spent 3 minutes into this workout and not be able to function later on. Mentally speaking, a quick set with short rest is far more encouraging than a big set and needing to take 9 years to recover. So let’s attack this one today! YAY!

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Thruster (Build to Heavy Set of 3)


F: Metcon (AMRAP – Rounds and Reps)


15 Thrusters (75/55)

45 Single Unders

15 Pull-ups

45 Single Unders

Open & Performance

OP: Metcon (AMRAP – Rounds and Reps)


15 Thrusters (95/65)

30 Double Unders

15 Chest to Bar Pull-ups

30 Double Unders

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