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
3 Power Cleans
2 Front Squats
1 Shoulder to Overhead