CrossFit Ironside – CrossFit
Warm-up (No Measure)
Review shoulder mobility w/ lacrosse ball.
Metcon (AMRAP – Reps)
12 Min EMOM
Even min: M.E. Strict pull-ups
Odd min: Rest
During the even minute hit as many strict pull-ups as possible. They do not need to be unbroken. On the odd minute rest and recover. Enter total reps into wodify.
Metcon (Time)
800 m. run
3 Rounds:
15 Deadlifts Rx 95/65 Rx+135/95
10 Shoulder-to-overheads
10 KBSwings Rx 35/26 Rx+52/35
800 m. run