CrossFit Ironside – CrossFit

Metcon (AMRAP – Rounds and Reps)

For Time:

15 min AMRAP

200 m. Run

then 2 Rounds

10 1-arm Thrusters

10 W. Situps
Start each round with a 200 meter run or if you can’t make it outside 50 Jumping Jacks then perform 2 Rounds of

10 1-arm thrusters

10 W. Sit-ups

Metcon (Time)

10 minutes of handstand Walk/Hold practice:

Set a clock and get upside down

Practice Pike pushups

Shoulder taps