Do it for your team mate.

Iron Grip CrossFit – CrossFit

If you have not read this article, you need to. No really, you need to read this article. If you have read this article, read it again, and this time, pay closer attention…
http://library.crossfit.com/free/pdf/CFJ_Trial_04_2012.pdf

Warm-up

(No Measure)

Walley Ball

1: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP – Team of 2

8 Thrusters @ 75/55

8 Toes to bar

4 Bar muscle ups

Partner will row 250 meters. Switch after each row, continue where they left off.

2: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP – Team of 2

8 Snatches @ 75/55

8 V-ups

4 Burpees

Partner will run 200 meters. Switch after each run, continue where they left off.