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
Warm-up (No Measure)
2 Rounds
3 DB manmakers
3 muscle ups
10 seconds each
Warrior poses 1,2,3
https://www.google.com/search?q=warrior+poses+1,2,3&prmd=sivn&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjrqf-CzOXXAhVoiFQKHVYgC9AQ_AUIEygC&biw=375&bih=549
Skill
Scaling the pullup
—banded
—ring/kid bar rows
Metcon
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups