Not just another Metcon

Iron Grip CrossFit – CrossFit

The burpee. Oh, the dreaded burpee. It’s the one movement, perhaps more than any other, that makes us want to turn our minds off and just will our bodies to go through the motions so we can get the burpees over with and move on to the next thing. Well as it turns out, there’s more to the burpee than many realize…


Warm-up (No Measure)

3 Rounds

5 Pullups

10 Pushups

15 Situps

20 Squats


Burpee skill transfer


A: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

8 Dumbbell snatches (alternating) @ 35/20

8 Burpees

16 Hollow rocks
Rx+ = 50/35#

Immediately following the AMRAP perform…

B: Metcon (Time)

Your choice for time:

1,000 meter Row

1600 meter Bike

800 meter Run

200 Double unders