Iron Grip CrossFit – CrossFit
Ohhhh the legs! Bike, jump squats, then clean and jerks, the legs will most definitely be smoked. Good news is, you get two rounds of rest before you get back on it. Because the numbers are low and there’s a 1:2 work to rest ratio, push the intensity. Make it hurt. Happy Saturday.
Fitness
F: Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (20/14)
5 Power Clean and Jerks
1st 6 Rounds: 75/55
2nd 6 Rounds: 95/65
3rd 6 Rounds: 115/85
4th 6 Rounds: 135/95
Parters cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).
Open & Performance
OP: Metcon (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks
1st 6 Rounds: 95/65
2nd 6 Rounds: 115/85
3rd 6 Rounds: 135/95
4th 6 Rounds: 155/105
Parters cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).