Take The Wheel

Iron Grip CrossFit – CrossFit

“Constantly varied high intensity functional movement leveraged with meat and vegetables, nuts and seeds, some fruit, little starch and no sugar increases work capacity across broad time and modal domains.”
-Greg Glassman-
It really is so simple. But simple does not equate to easy.


Warm-up (No Measure)

5 (minute) Card Draw

Heart = Situps

Club = Squats

Diamond = Pushups

Spade = Jumping jacks

Joker = 100 meter Run


Teams of 2 complete:

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

15 Wallballs @ 10/9′ w 20/14#

12 Burpees over the barbell

9 Toes to bar

6 Pullups

3 Clean and Jerk @ 155/105#
Team mates alternate completing every exercise.

i.e. If you do wallballs, your team mate does burpees and you do toes to bar and so on.

Previous Post:


Next Post: