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:


Perform 20 Deadlifts (Rx 135/95) or (Rx+ 4 Bear Complexes)

With Remainder time perform ME KB Swings

Rest 2 mins


Perform 500 m. row

then perform ME Push-ups (Rx+ Ringed Push-ups)

Rest 2 mins

(Record total KB & PU reps)