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Iron Grip CrossFit – CrossFit

More about the shoulders, and pullups. It turns out there’s a good reason for us telling athletes to wrap their thumb around the bar for pullups…
Mobility WOD – Hook grip part 1
Mobility WOD – Hook grip part 2


Warm-up (No Measure)

400 meter Bike (0.4 km)

Choose 250 meter Row

One 200 meter Run

50 Double unders

15 Wallballs

10 Parallette shoot throughs

5 Pullups


Medicine ball snatch

– Points of performance

– Scaling (MB clean)


A: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

7 Pullups

7 MB snatch @ 20/14

7 Hollow rocks
Rx+ =

Chest to bar pullups

24/16# Med ball

Immediately follow with…

B: Metcon (Time)

For time:

1 mile Bike

1,000 meter Row

800 meter Run

200 Double unders
Choose one. Clock restarts at the end of the 10 minute AMRAP

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