Iron Grip CrossFit – CrossFit
Move faster. Rest less. That’s all.
https://www.youtube.com/watch?v=vh0Tj7G4k0c
https://www.youtube.com/watch?v=QhvxG1YWe_o
Warm-up
Warm-up (No Measure)
10 Hand-to-Hand KB swings
10 Turkish Get ups (5 each)
10 KB snatches (alternating)
10 KB Overhead squats (5 each)
Skill
Open Movement Standards
Hanging movements:
Pullup
Chest to bar
Jumping pullup
Muscle up
Toes to bar
Metcon
Metcon (Time)
For time:
10 Dumbbell Clean + jerk @ 35/20’s
15 Pullups
5 Burpees over the box @ 24/20″
15 V-ups
200 meter Run
Choose 250 meter Row
One 400 meter Bike
50 Double unders
15 V-ups
5 Burpees over the box @ 24/20″
15 Pullups
10 Dumbbell Clean + jerk @ 35/20’s
Rx+ =
50/35# DBs
C2B pullups
30/24″ box