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…
https://www.youtube.com/watch?v=HSQ6Q5S9-MU
And here is a great video about the bar muscle up…
https://www.youtube.com/watch?v=iUAukdE0QQ4
Warm-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
Skill
Snatches
Bar muscle ups
Metcon
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.