Team Cement Mixer

Iron Grip CrossFit – CrossFit

Today is a good example of why Fran is very dfferent from Murph. The reason is because a quick, short burst of high intensity will burn calories long after you’re done doing work. Because it takes longer to get our breath back as we exert energy, our bodies are still recovering and working minutes, hours after we’re done. With that in mind, because you get to rest after your round, push hard and push fast. You only have two movements to get done, so execute it to the highest possible intensity. Those quick bursts is where progress happens, so make it count and push past that brief 2 – 3 minute window of pain. The toes-to-bar should be ideally done unbroken, so scale accordingly. Grab that good-lookin partner in whatever costume they’re wearing and have some fun.

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Metcon (Time)

Teams of 2

10 Rounds Total (5 Each):

400 Meter Run

12 Toes to Bar
*Scaling Options*

500 Meter Row

28/20 Calorie Assault Bike

If no partner:


400m Run

12 Toes to Bar

-3 Min rest after each round

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