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)