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.
https://www.youtube.com/watch?v=RWysgOhr0vM
Warm-up
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
Skill
Burpee pullup
Metcon
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.