Iron Grip CrossFit – CrossFit
The bar muscle up. Master this movement, and you can surmount almost any obstacle that you can get a grip on.
https://www.youtube.com/watch?v=iUAukdE0QQ4
https://www.youtube.com/watch?v=astSQRh1-i0
Warm-up
Warm-up (No Measure)
Junkyard Dog
Skill
Bar Muscle up progressions
Metcon
Metcon (AMRAP – Reps)
2 Rounds – 30:15
Thrusters @ 95/65
Situps
Snatches @ 95/65
Shuttle sprints @ 10 meters
Wallballs @ 10/9′ w/ 20/14#
Toes to bar
KB swings @ 53/35#
Bar muscle ups