IRIDIUM CrossFit – CrossFit

Alternative to a classic benchmark that challenges athletes to perform more reps than they want to.
There should be more moving and less resting for each interval.
Athletes should push themselves to a total of 45 thrusters and 45 pull-ups.

Warm-up

1 set

30 jumping jacks

10 bent-over rows (35/45 lb)

1 set

30 lateral hops over bar

10 ring rows

1 set

20 up-downs over the bar

10 jumping pull-ups

1 set

20 double knee tucks in a plank

5-10 pull-ups

– Scale to a previous movement if necessary

Thruster (med heavy 3 rep)

10 minutes

Wod Prep

3 sets

5 burpees

4 thrusters (workout weight)

3 pull-ups (workout option)

– Rest :30 between sets

Metcon (AMRAP – Reps)

TIME PRIORITY FRAN

1:00 thrusters (65/95 lb)

1:00 pull-ups

:45 thrusters

:45 pull-ups

:30 thrusters

:30 pull-ups

Cool Down

Accumulate:

1:00 groiner stretch/side

1:00 banded shoulder stretch/side