So Many Choices…

Iron Grip CrossFit – CrossFit

Here is an interesting article from the CrossFit Journal.
http://library.crossfit.com/free/pdf/22_04_What_About_Cardio.pdf

Warm-up

Warm-up (No Measure)

2 Rounds

14 KB swings

12 Walking lunges

10 Pushups

8 MB snatches

Skill

3 Rounds:

Partner planche rocks (parallettes)

10 Reps – hold last rep for 10 seconds

Metcon

Metcon (Time)

3 RFT

20 Pullups

15 Overhead squat @ 95/65

-THEN-

600 meter Bike

500 meter Row

400 meter Run

100 Double unders
Choose one monostructural element to use for the WOD.

Rx+ =

chest to bar pullups

135/95 OH squat