This WOD has layers

Iron Grip CrossFit – CrossFit

First, what is the Open?
https://youtu.be/96HMHw5FUgU

Next, a Public Service Announcement…
https://www.youtube.com/watch?v=V1VxwVEH-ME

Warm-up

(No Measure)

3 Rounds

5 parallette shoot throughs

10 Grasshoppers

10 Double unders

10 Jump lunges

Skill

Preparing for the Open

Squat standards

Metcon

Metcon (Time)

3 Cycles For Time:

5 Snatches @ 75% 1RM

2 Rounds

5 Chest to bar pull-ups

5 Ring dips

R+ = 80% 1RM