Iron Grip CrossFit – CrossFit
As with any down-and-back chipper, the goal is to move just as fast if not faster on the second half as the first. So start out conservative, then once you hit that second round of wallballs, start to pick up the pace. By the time you get to the final 30 burpees, you should be ready to turn on the gas and finish strong. Don’t be afraid to scale the rep scheme or deadlift weight to accommodate for the goal of this workout, which is to take no longer than 25 minutes. Other than that, happy Monday!!! 9 Days until Christmas!
Fitness
F: Metcon (Time)
For Time:
90 Single Unders, 30 Burpees
90 Single Unders, 30 Wallballs (14/10)
90 Single Unders, 30 Deadlifts (185/135)
90 Single Unders, 30 Wallballs (14/10)
90 Single Unders, 30 Burpees
Open & Performance
OP: Wonderwall (Time)
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees