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