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