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