Swole Cycle

Iron Grip CrossFit – CrossFit

Today’s the ultimate BRO workout, bro. Getting so swole today, bros, it’s gonna be CRAY-ZEE!! Starting with some BENCH, we gonna get super strong. Then, tabata on each movement, gettin’ even stronger. Nice thing is, breath shouldn’t be too much of a problem today, more muscular fatigue. So start conservative on the pull-ups and push-ups, then stick to that number. Gonna get CRAY-ZEE today my dudes, let’s get it!

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Bench Press (Build to Heavy Set of 3)


Open – Performance – Fitness

Metcon (4 Rounds for reps)


Strict Pull-ups

Assault Bike Calories


Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off
Complete all 8 rounds at one movement before switching to next

For example, athletes will do all 8 rounds of :20 on, :10 off on the strict pull-ups before moving to the 8 rounds on the bike

The score today is total reps added up across all 4 stations

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