A Different Interval

Iron Grip CrossFit – CrossFit

We’re climbing the rope again. Rope climbing will develop grip strength in ways that nothing else can. Do you want your grip to be stronger for pullups and deadlifts? Climb a rope. Often.


Warm-up (No Measure)

3 Rounds

20 meter bear crawls

20 Jumping jacks


Rope climb


Metcon (AMRAP – Reps)

90 second AMRAPs

45 second rest between:

Thrusters @ 75/55#

Muscle ups

Rowing (calories)

Thrusters @ 75/55#

Rope climb @ 15′

Rowing (calories)
Rx+ =

95/65 thruster

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