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Iron Grip CrossFit – CrossFit

The dreaded thruster. It’s a movement that most of us love to hate, but it’ll do amazing things for your fitness.

And then there’s the burpee pullup…


Warm-up (No Measure)

2 Rounds

250 meter Row

6 Turkish get up (3 each side)

3 DB manmaker


Thruster points of performance

– Bar resting on shoulders during the squat

– full extension out of squat to press

Burpee pullup points of performance

-Foot placement

– Grip style

– Transition jump to pull


Metcon (AMRAP – Reps)

15 Minute AMRAP

50 Deadlift @ 135/95

40 V-ups

30 Thrusters @ 115/85

20 Burpee pullups

10 Snatches @ 95/65
Each person is allowed only one bar. You must make weight changes yourself.

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