Iron Grip CrossFit – CrossFit
Here we have a classic style AMRAP, but with a twist. The running occurs at regular intervals during the workout to make getting more rounds and reps even harder. If necessary, scale the run distance to allow at least 2-3 minutes of the first 7, then 4-5 mintues of the second 7, and 5-6 minutes of the third.
The cleans should be light enough to complete mostly unbroken sets in the early half of the workout. Scale the handstand pushups with piked pushups if needed, or dumbbell strict presses.
Metcon (AMRAP – Rounds and Reps)
21 Minute AMRAP
10 Cleans @ 95/65
5 handstand pushups
@ 0:00 minutes – 800 meter Run
@ 7:00 minutes – 400 meter Run
@ 14:00 minutes – 200 meter Run
pick up where you left off in the round when you return from a run.
1 plate (45) or more deficit HSPU