Iron Fist

V3 CrossFit – CrossFit

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A: Metcon (3 Rounds for weight)

DEADLIFT + CONDITIONING

Take 4:00 to build to a Heavy Set of 5

Take 4:00 to build to a Heavy Set of 3

Take 4:00 to build to a Heavy Set of 1

These are not maxes, but “heavies” for the day. A heavy implies that the form and technique is still sounds

B: Metcon (AMRAP – Reps)

3 Rounds:

1:00 Max Kipping Handstand Pushups

:30s Rest

1:00 Max Double-Unders

:30s Rest

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