CrossFit Ironside – CrossFit

Pull-ups (Strict/ Assisted Pullups)

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)

15 min AMRAP:

10 KB Swings

5 Box-overs

10 Push-ups

5 Box-overs

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

10 DB Curls

10 L. Raises

10 DB Rows