CrossFit Ironside – CrossFit
Deadlift (5/3/1+)
Metcon (AMRAP – Reps)
3 min AMRAP
5 top of the minute burpees + ME Pull-ups or Ring rows
rest 2 mins
3 min AMRAP
5 top of the minute burpees + ME Hang clean and jerks
rest 2 mins
3 min AMRAP
5 top of the minute burpees + ME box jumps
Rx: Ring rows/ c+j 75/55
Rx+ Pull-ups/ c+j 95/65 (keep it light and feel the burn!)
At the beginning of every minute you will perform 5 burpees. With the remainder of the time you will perform a ME set of the listed exercise. Total all your reps – your burpees and enter them into wodify.