CrossFit Ironside – CrossFit

Super-set Strict Press and Strict Pull-ups (AMRAP – Reps)

12 min alt. EMOM

Even minute: Strict Press @ 60% of 1 RM

Odd minute: Strict Pull-up

*This is a benchmark that we will be re-testing in the future.
If you can’t do a strict pull-up do a scaled option. Make sure you note what scaling option you did in your notes so you can retest this.

Metcon (AMRAP – Rounds)

10 min EMOM

4 Deadlifts

3 Power Cleans

2 Front Squats

1 Shoulder to Overhead

Rx 115/75