CrossFit Ironside – CrossFit
Back Squat (3-3-3-1-1-1+)
Metcon (AMRAP – Rounds)
Death by alt. EMOM
Even Minute: 200 m. run
Odd Minute: 10 Wallballs + 10 Burpees
The goal with this workout is to complete as many rounds of the EMOM within the minute. As soon as you can’t perform the 200 m. run or 10 wallballs and 10 Burpees within the minute the EMOM turns into an AMRAP up to 12 minutes.
Record completed EMOM Rounds into wodify and total Rounds in notes
Handstand Walk (Distance)
Optional Accessory Work:
Perform M.E. X 4 Handstand Walks
-Rest 1 min inbetween attempts.
-Record longest distance.