Iron Grip CrossFit – CrossFit
Another of the original articles from the beginning of CrossFit.
http://library.crossfit.com/free/pdf/Foundations.pdf
Warm-up
(No Measure)
“PVC circles”
Metcon
Metcon (3 Rounds for reps)
Bench press power challenge:
Choose any weight. Perform 10 reps for time. Score is weight/time(sec). Rest as needed. Repeat 3 times. You may change weight between sets.
Metcon
A:: Metcon (AMRAP – Reps)
2 Minute AMRAP:
3-4 person team complete:
60 Hand to hand KB swings @ 35/26
30 Overhead squat @ 75/55
60 Pushups
30 Pullups
60 Walking lunges w/ 2 Med balls
30 Meter alligator crawl
60 calorie row
B: Metcon (AMRAP – Reps)
4 Minute AMRAP:
Same series
C: Metcon (AMRAP – Reps)
6 Minute AMRAP:
Same series
D: Metcon (Time)
For time:
Same series
Rest 1 minute between each run through the series.