CrossFit Ironside – CrossFit
Metcon (Time)
Murph prep. (40 min cap.)
(Rx)
30 Ring Rows
200 m. Run
30 Ring Rows
200 m. Run
30 Ring Rows
200 m. Run
30 Air Squats
200 m. Run
30 Air Squats
200 m. Run
30 Air Squats
200 m. Run
(Rx+)
30 Strict Pull-ups
400 m. Run
30 Chest-to-bar Pull-ups
400 m. Run
30 Pull-ups
400 m. Run
30 Front Squats (115/75)
400 m. Run
30 Wall balls
400 m. Run
30 Air Squats
400 m. Run