Iron Grip CrossFit – CrossFit
Warm-up
(No Measure)
5 Minute AMRAP
3 Shoot Throughs
7 Plate Ground to Overhead
10m Broad Jumps
Skill
Muscle up progressions
Metcon
Metcon (Time)
For time:
10 Burpees over box @ 24/20
3 Muscle ups
20 MB slams
3 Muscle ups
30 Goblet walking lunges @ 35/26
3 Muscle ups
40 Situps
3 Muscle ups
10 Burpees over box @ 24/20
3 Bar muscle ups
20 MB slams
3 Bar muscle ups
30 Goblet walking lunges @ 35/26
3 Bar muscle ups
40 Situps
3 Bar muscle ups