CrossFit Ironside – CrossFit

Front Squat (50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, (90%x3+))

Metcon (Time)

5 Top of the minute Wallballs +

(Rx+)

300 Double-unders/

150 R. Twist 35/26

(Rx)

150 DU Attempts

150 R. Twists 25/15

(Foundations)

600 SU

150 R. Twists 25/15

At 12 mins you will have 2 more mins to complete your rep count

14 min cap