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