You said how many rounds!?

Iron Grip CrossFit – CrossFit

Secretly, your coaches love this workout format. Low reps, high rounds. It doesn’t look so bad on paper…
Better have a numbered board ready for this one… just sayin’.
Also, here’s a look at the CrossFit Games of 2013. The abilities of these athletes have improved a lot in just 4 years, but so have those of the entire CrossFit community.


A: Warm-up (No Measure)

400 meter Bike (0.4 km)

Choose 250 meter Row

One 200 meter Run

50 Double unders

15 Wallballs

10 Parallette shoot throughs

5 Pullups

B: Warm-up (No Measure)

7 Minutes:

Work up to 75% 1RM clean and jerk



Metcon (Time)

30 Rounds For Time:

4 Jump lunges (alternating)

2 Situps

1 Clean & jerk @ 75% 1RM
Rx+ = 80% 1RM

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