Time and again…

Iron Grip CrossFit – CrossFit

Another of the original articles from the beginning of CrossFit.


(No Measure)

“PVC circles”


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.


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.

Previous Post:


Next Post: