Take Five

Iron Grip CrossFit – CrossFit

With the buy-in, the first 35/25 calories will take the longest of the 3 AMRAPS. We’re looking at somewhere around 3 minutes, 2 minutes, and 1 minute for the bike on each AMRAP respectively. Pushing too hard early inhibits moving and breathing well through the actual work (aka the deadlifts and burpees). Find that steady pace you can easily breathe through, then get to work. For the deadlifts, the weight should be relatively range from relatively light to decently difficult. You should be able to move well with each given weight.

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Metcon

PT 1: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 35/25 Calorie Assault Bike

Directly Into…

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

PT 2: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 25/20 Calorie Assault Bike

Directly Into…

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

PT 3: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike

Directly Into…

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

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