Tri the Fifties

Iron Grip CrossFit – CrossFit

We can lift more than just a barbell. We can lift oddly shaped objects too. And we can do it many times.


Warm-up (No Measure)

40 meter Samson walk

250 meter Row


3 sets

50 meter Sprint

walk back


Medicine Ball Clean Drills

-Deadlift shrug (straight arms)

– Clean drop w/ partner

– Shrug and drop on the wall

-Snatch and drop on the wall

– MB clean to wallball


Metcon (Time)

For time:

50 Medicine Ball Snatches @ 20/14#

50 Medicine Ball Cleans

50 Wallballs
Rx+ = 30/20#

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