Vader

Iron Grip CrossFit – CrossFit

One word for ya: cadence. For almost all of these movements, the idea is to find a tempo and a breathing pace that allows for smoother movement and fluid transitions. Ideally, this workout is done unbroken. But if breaking slightly before muscular failure ensures longer-lasting muscular endurance, go with that. This is a benchmark workout, which means we will see this again. Don’t try anything crazy, get as good of a score as you can, and do it well. Maybe try something different the next time it pops up.
Breathe, relax, burpee. Easy.

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Fitness

Metcon (Time)

3 Rounds:

24/17 Calorie Row

21 Wallballs (14/10)

18 Alternating Dumbbell Snatches (35/20)

15 Lateral Burpees over Rower

Open & Performance

Vader (Time)

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Rower

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