Iron Grip CrossFit – CrossFit
So why even have a workout like this?
http://library.crossfit.com/free/pdf/12_03_Wallball.pdf
https://www.crossfit.com/exercisedemos/#modalPop
Warm-up
(No Measure)
3 Rounds
7 Pullups
7 Pushups
7 Situps
7 Silent box jumps
Skill
Open Preperation:
Pulling movement standards
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#