CrossFit Ironside – CrossFit
Back Squat (5-5-5+)
Please wait to set-up for the WOD until we have reviewed the Met-Con.
Metcon (AMRAP – Reps)
2 Rounds:
0:00-3:00
Perform 20 Deadlifts (Rx 135/95) or (Rx+ 4 Bear Complexes)
With Remainder time perform ME KB Swings
Rest 2 mins
5:00-8:00
Perform 500 m. row
then perform ME Push-ups (Rx+ Ringed Push-ups)
Rest 2 mins
(Record total KB & PU reps)