CrossFit Ironside – CrossFit

Metcon (AMRAP – Reps)

4 Rounds:

3 min AMRAP

2 Rounds:

12 KB Swings or 1-arm Snatches

12 Goblet Squats

then ME Burpees over the KB of DB

-Rest 2 mins-

Record burpees into WODIFY
For this WOD you will start each 3 min AMRAP with 2 rounds of 12 kb swings and goblet squats. Once you finish the 2 rounds, with the remainder of the 3 mins you will perform as many burpees over the KB or DB as you can.

See demo video for more details. Also if you did yesterdays WOD sub KB Swings for snatches.

Metcon (AMRAP – Rounds)

Optional Accessory Work

8 min AMRAP:

10 V-ups than hold hollow position for 20 seconds

20 Flutter kicks than hold plank for 20 seconds