Two bars walk into a burpee…

Iron Grip CrossFit – CrossFit

Here is an old article from the Journal. It’s an interesting read, considering how much CrossFit competition and the testing of fitness has evolved since it was written. We at Iron Grip are considering introducing bi-monthly challenges for our athletes to test themselves and each other. They will likely be benchmarks already on the leaderboard, but what are some of your ideas? What do you think is a good test of overall fitness?
http://library.crossfit.com/free/pdf/08_03_How_Fit_Are_You.pdf

Warm-up

Warm-up (No Measure)

7 Minutes:

5 Box jumps

10 Grasshoppers

15 Jumping jacks

Skill

Midline progressions of Parallettes

Inverted plank

L-sit

Frog stand

Planche lean in-out

Metcon

Metcon (Time)

For time:

21-15-9 reps each of:

Snatches @ 75/55#

Toes to bar

Burpees
Rx+ = 95/65#

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