CrossFit Ironside – CrossFit
Deadlift (5-5-5+)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
(Rx)
10 DB 1-arm snatches
30 Double-unders
10 1-arm DB Over head Lunges
30 Double-unders
(Masters)
10 KB Swings
50 Jump Rope/ Jumping Jacks
10 Body-weight lunges
50 Jump Rope/ JJ
Choose a challenging DB weight.