CrossFit Ironside – CrossFit

Push Press (3-3-3-1-1-1)

Metcon (AMRAP – Rounds and Reps)

12 min alt. EMOM

Odd Min: 12 TTB’s/KTC

Even Min: 35 D.U.’s


Last minute of EMOM is Max-effort D.U.’s
Record Rounds and Reps into Wodify

Assistance Work

HSPU Practice

4 M.E. attempts

Mix it up. Try strict, deficit, off of a box, stink bugs etc.