Pull and Run

Iron Grip CrossFit – CrossFit

“The needs of our grandparents and the needs of an Olympic athlete vary by degree not by kind. They both need to squat, one seeks physical competence, one seeks physical dominance. Yes your grandmother should do “Fran.”
-Greg Glassman-


A: Warm-up (No Measure)

2 Rounds

10 meters Frankenstein walk

10 meters Inchworm w pushup

10 meters Spiderman

B: Warm-up (No Measure)

10 minutes:

Work up to 85% of 1RM clean


Metcon (Time)

8 Rounds For Time:

12 Pullups

200 meter run

3 Cleans @ 255/175
Use 85% of 1RM to scale the clean

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