Biking. Lifting. Climbing. Oh my!

Iron Grip CrossFit – CrossFit

There’s something about sprinting through a set of exercises, resting and then repeating the effort again.
https://www.youtube.com/watch?v=bNlf8ZfwhyE

Warm-up

Warm-up (No Measure)

50 meter Bear crawl

10 meter Burpee broad jump

20 meter Samson walk

15 KB swings

15 Wallballs

15 Ring rows

Skill

Rope climbing progressions

Metcon

Metcon (3 Rounds for time)

3 Rounds – each for time

400 meter Bike

10 Clean & jerk @ 3/4 bodyweight

1 Rope climb @ 15′

400 meter Bike

Rest as needed between efforts

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