Iron Grip CrossFit – CrossFit
CrossFit develops the fittest men and women on earth. But more importantly, it can take someone who is very unfit and make them very fit. It takes time and a lot of effort, but CrossFit provides a clear path along the continuum from sickness to wellness to fitness.
http://library.crossfit.com/free/pdf/CFJ_2016_08_Luck-Glassman-V7.pdf
Warm-up
Warm-up (No Measure)
Wally Ball
Metcon
A: Metcon (Time)
400 meter Sled push
B: Metcon (Time)
50 Hang power cleans @ 105/75
Barbell may not touch the floor.
100 meter team run penalty
C: Metcon (Time)
100 Calories Bike and Row
Total calories between bike and rower
D: Metcon (Time)
100 Partner Wallballs @ 10/9′ w 20/14#
Ball may not touch the ground.
3 Burpee team penalty