Iron Grip CrossFit – CrossFit

We don’t see this benchmark workout programmed often, even on the mainsite. As simple as it is, this workout demands serious hard work, and some “on-the-fly” strategizing. Also, it really pays to know your limits on the pullup for this one.

Hint: If you can’t do at least 10 unbroken pullups, then you need to scale this workout.


Warm-up (No Measure)

2 Rounds

3 DB manmakers

3 muscle ups

10 seconds each

Warrior poses 1,2,3,2,3&prmd=sivn&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjrqf-CzOXXAhVoiFQKHVYgC9AQ_AUIEygC&biw=375&bih=549


Scaling the pullup


—ring/kid bar rows


Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

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