Iron Grip CrossFit – CrossFit
Here is the story of the start of CrossFit from the founder himself.
https://www.youtube.com/watch?v=_478GdiGKn0
Warm-up
Warm-up (No Measure)
Pizza Delivery
Metcon
A: Metcon (Time)
Teams will complete their corresponding number of calories on the rower and/or bike. One member works at a time, rotating through every 60 seconds.
Team of 2 = 120 calories
Team of 3 = 180 calories
Team of 4 = 240 calories
B: Metcon (AMRAP – Reps)
3 Rounds each
1 Minute max reps:
A:
MB clean @ 20/14#
Hand to hand KB swings @ 35/26#
Wall climb
B:
Bear crawl
Farmer carry w/ 53/35# KBs
Jump lunges
Teams of 2 complete 3 rounds of A, switching one person in at a time, then 3 rounds of B.