CrossFit Ironside – CrossFit

Back Squat (5/3/1+)

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

Perform a set count of 10,9,8,7,6,5,4,3,2,1 of thrusters (Rx 75/55 Rx+ 95/65)

In between sets of thrusters perform (Rx 40 single unders Rx+ 20 double unders)

Rest 2 mins

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

Beginning with 10 kb swings add 1 rep to each set of Kb swings and sit-ups performed.

10 kb swings

10 sit-ups

11 kb swings

10 sit-ups

12 Kb swings

10 sit-ups etc

13 kb swings