Iron Grip CrossFit – CrossFit
Move fast and breath deep.
The burpee
https://www.youtube.com/watch?v=TU8QYVW0gDU
The clean and jerk
https://www.youtube.com/watch?v=8miqQQJEsO0
Warm-up
A: Warm-up (No Measure)
2 Rounds
5 Pullups
5 Ring dips
10 V-ups
10 Box jumps
B: Warm-up (No Measure)
Work up to 75% 1RM clean and jerk
Metcon
Metcon (Time)
For time:
15 Burpees over the bar
5 Clean and jerk @ 225#
12 Burpees over the bar
4 Clean and jerk @ 225#
9 Burpees over the bar
3 Clean and jerk @ 225#
To scale: Use 75% of 1RM