Iron Grip CrossFit – CrossFit
Here’s a demo of today’s WOD
http://media.crossfit.com/cf-video/CrossFit_WOD120227_Courtney.mov
Warm-up
Warm-up (No Measure)
3 rounds
5 low ring muscle ups
10 meter Samson walk
15 Jumping jacks
20 meter Butt kickers
Skill
Wallballs
-points of performance
Metcon
Metcon (Time)
3 Rounds For Time:
300 meter Row
20 Wallballs @ 10/9′ w 20/14#
10 Pullups
Rx+ =
24/16#
Chest to bar pullups