06/19/2017

By on Jun 19, 2017 in Uncategorized | 0 comments

CrossFit Ironside – CrossFit

Back Squat (3-3-3-1-1-1+)

Metcon (AMRAP – Rounds)

Death by alt. EMOM

Even Minute: 200 m. run

Odd Minute: 10 Wallballs + 10 Burpees

The goal with this workout is to complete as many rounds of the EMOM within the minute. As soon as you can’t perform the 200 m. run or 10 wallballs and 10 Burpees within the minute the EMOM turns into an AMRAP up to 12 minutes.

Record completed EMOM Rounds into wodify and total Rounds in notes

Handstand Walk (Distance)

Optional Accessory Work:

Perform M.E. X 4 Handstand Walks

-Rest 1 min inbetween attempts.

-Record longest distance.


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