CrossFit Ironside – CrossFit

Pull-ups (Strict Pullup/Muscle-up Challenge Continues!)

Opt.1: Test out strict pullups/muscle-ups

Opt.2: 10 min EMOM

3-5 Strict or weighted pullups

Opt. 3: Muscle-up/Pullup progressions

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

5 Clean and Jerks

30 Double-unders/ Single-unders

Rx 95/65

Rx+ 135/95

Metcon (AMRAP – Reps)

3 Rounds:

ME H. Leg-raises

ME R. Crunch

-rest 2 min-