So many good choices…

Iron Grip CrossFit – CrossFit

Just what is possible on the Assault Bike in 1 minute?
https://www.youtube.com/watch?time_continue=7&v=mUNNJFF8n-E

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Warm-up

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Metcon

Choose any 3 of the 6 available challenges to complete in any order. Each is a 5 minute AMRAP with a 5 minute rest/transition period between. All told this will be a 25 minute workout.

Lunge: Metcon (AMRAP – Reps)

5 Minute AMRAP

Front rack walking lunges w/ 3/4 bodyweight
Rx+ = full bodyweight

Pull: Metcon (AMRAP – Reps)

5 Minute AMRAP

Pullups
Rx+ = Chest to bar

HSPU: Metcon (AMRAP – Reps)

5 Minute AMRAP

Handstand pushups
Rx+ = 2018 Open standard

Bike: Metcon (AMRAP – Reps)

5 Minute AMRAP

Max calorie Bike

GHD: Metcon (AMRAP – Reps)

5 Minute AMRAP

GHD situps

Rope: Metcon (AMRAP – Reps)

5 Minute AMRAP

Rope climbs @ 15′