CrossFit Ironside – CrossFit
Metcon (AMRAP – Reps)
20 min AMRAP:
Min 1 7 Burpees
Min 2 8 Burpees
Min 3 9 Burpees
etc. add a rep to each round completed
until you can no longer complete the work load
within the minute
-Rest 1 min-
Begin next min
15 Jumping Air Squats
add a rep to each round completed
until you can no longer complete the work load
within the minute
Switch back to Burpees if you need to starting at 7
Enter total reps into Wodify
Metcon (Time)
Fitness Test:
Run 3 miles or 20 minutes