Change is Coming…

Iron Grip CrossFit – CrossFit

The ability to combine various skills into a single movement or using them to complete a more complex task is one of the defining attributes of a good athlete. The burpee pullup is a great example of this.


Warm-up (No Measure)

2 Rounds

300 meter Bike

125 meter Row

100 meter Run

20 Jumping jacks

20 sec. Samson stretch

20 sec. Shoulder extension


Burpee pullup


Metcon (AMRAP – Reps)

5 Minute AMRAP

2 Ground to Overhead w 45/25 plate

2 Overhead walking lunges

3 Minute AMRAP

Burpee pullups

1 Minute AMRAP

Double unders
No rest between AMRAPs.

Score is total number of reps for all 9 minutes.

Previous Post: