Trade on. Trade off.

Iron Grip CrossFit – CrossFit

Here is the story of the start of CrossFit from the founder himself.


Warm-up (No Measure)

Pizza Delivery


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:


MB clean @ 20/14#

Hand to hand KB swings @ 35/26#

Wall climb


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.

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