Barbells and obstacles

Iron Grip CrossFit – CrossFit

And now…
Agility = The ability to minimize transition time from one movement pattern to another. Besides being able to change direction quickly, this skill is also found in movements such as the sumo deadlift high pull, where we transition from using the slow moving powerful muscles of the legs to using the fast moving, weaker muscles of the arms to complete a single movement.


Warm-up (No Measure)

Teams of 4:

Chest passes

Side passes

Under passes


Rotate 1 person in the middle until all have gone through.


A: Metcon (Time)

Team of 4 complete for time:

60 Thrusters @ 95/65
50 yard penalty run every time the barbell touches the floor.

B: Metcon (Time)

Team of 4 complete for time:

2 Rounds

16 burpees over parallettes

20 meter zig zag bear crawl

20 toes to bar

10 bar muscle ups

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