Iron Grip CrossFit – CrossFit
Muscle up = Pull from below+press from above
Clean & jerk = Pull from above+press from below
Warm-up
(No Measure)
10 MB clean & toss
20 meter bear crawl
10 MB clean & toss
20 meter crab walk
Weightlifting
10 minutes:
Warm up to 90% 1RM clean & jerk
-OR-
Find a heavy weight for the WOD
Metcon
Metcon (Time)
For time:
1-2-3-4-5-5-4-3-2-1
Bar muscle ups
Each round do:
1 Clean & jerk @ 90% 1RM