CrossFit Ironside – CrossFit

Back Squat (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+)

Work up to a heavy 5 rep.

Metcon (AMRAP – Reps)

Partner WOD

15 min AMRAP:


10 Chest-to-bar Pullups

6 Clean and Jerks 135/95

20 Wallballs



10 Pullups

6 Clean and Jerks 95/65

20 Wallballs



10 Ring Rows

10 KB Swings

20 Squats
Partner A will start on the pullups.

Partner B will follow partner A.

You cannot move onto the next movement until you have both finished your work.

Once you complete the wallballs you will rest.

Enter total reps into Wodify.