CrossFit Ironside – CrossFit
Clean and Jerk (3-3-3-1-1-1)
Metcon (AMRAP – Rounds)
7 min EMOM
12 Para. Dips / 7 Ring Dips Rx+
12 Ring Rows/ 7 Chest to bar pull-ups
Rest 2 mins
Metcon (AMRAP – Rounds)
7 min EMOM
5 Power Cleans 95/65 (Rx+ 155/105)
15 Abmat sit-ups