CrossFit Ironside – CrossFit

TTB/K: Metcon (AMRAP – Rounds and Reps)

Toes-to-bar + KB Swing 52/35 ladder


Knees-to-chest + KB Swing (Choose a challenging #) ladder

-Rest 3 mins-
For the ladder pattern, pwerform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Record completed Rounds and extra reps into Wodify.

HSPU: Metcon (AMRAP – Rounds and Reps)

HSPU + KB Swing ladder


Pushup + KB Swing ladder

-Rest 3 mins-

BJ: Metcon (AMRAP – Rounds and Reps)

Box Jump + KB Swing ladder