Iron Grip CrossFit – CrossFit
This combination of movements is potent. This interval is brutally effective. Put’em together and we’ve got ourselves one heck of a workout!
http://library.crossfit.com/free/pdf/31_05_fooling_with_fran.pdf
http://library.crossfit.com/free/pdf/39_05_Tabata_My_Job.pdf
Warm-up
Warm-up (No Measure)
60-30-15 seconds each:
Rowing
Wallballs
KB swings
Skill
Kipping pullups
Metcon
Metcon (AMRAP – Reps)
10 Rounds
Alternating Tabata Intervals
Thrusters @ 95/65
Pullups
Rx+ =
105/75#
Chest to bar pullups