CrossFit Ironside – CrossFit
Pull-ups (Stict/ Assisted)
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 (Time)
For Time:
5-10-15-10-5
Snatches
L. Barbell Burpees
Toes-to-bars/ Knees-to-chest
Rx 75/55
Rx+115/75
Metcon (AMRAP – Reps)
3 Rounds:
Min 1 ME Ring Dips/ Pushups
Min 2 ME DB Curls
-Rest 1 min-