CrossFit Ironside – CrossFit

Metcon (Time)

For time:

7 Rounds

5 Burpees

10 KB high-pulls

5 Burpees

10 Goblet Squats
If you don’t have a kettlebell, do 1-arm snatches for high-pulls

Also check out our kettlebell video for a demo on weighted flutter kicks:

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

20 w. Flutter kicks

20 r. Twists