Iron Grip CrossFit – CrossFit
Warm-up
20 Plate Ground to Overhead
:20 Hollow Hold
:20 Side Plank T Spine Twist Left
20 Lunges
:20 Hollow Hold
:20 Side Plank T Spine Twist Right
Skill
Muscle ups
Metcon
Metcon (Time)
For time:
1-2-3-4-5-5-4-3-2-1
KB thrusters @ 35/26lb
Muscle ups
[Rx+ = 53/35lb]