CrossFit Games Open 16.3

Iron Grip CrossFit – CrossFit

Alright crew! Let’s all hit this one with our best. It’s time to show the bars who’s boss!
Here are some tips for the workout from Nicole Carrol. Listen well…
And here is a great video about the bar muscle up…


Warm-up (No Measure)

3 Rounds

7 Ring fallouts

5 Floor kick overs (kipping)

7 Kips on the bar

5 Silent box jumps

15 Jumping jacks



Bar muscle ups


CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.