CrossFit Ironside – CrossFit
Strict Pull-up/ Strict Press Super-set (AMRAP – Reps)
4 x M.E.
For this super-set you will first perform a max-effort set of strict pull-ups, then immediately following your pull-ups perform a max-effort set of strict presses at 60% of your 1 RM
Rest as needed between sets
Enter total reps into Wodify and weight lifted in notes.
This is a benchmark that we will be re-testing.
This is a re-test from 06/09 make sure you use the same set-up if you are re-testing!
Metcon (AMRAP – Rounds)
7 min EMOM
3 Front Squats (rx 95/65 rx+ 135/95)
50 single-unders (Rx+ 30 double-unders)
Rest 2 mins
Metcon (AMRAP – Rounds)
7 min EMOM
5 Burpees
30 R. Twists (Rx 25/15# plate Rx+ 35/26 kettlebell)