CrossFit Ironside – CrossFit

Shoulder Press (50%x5, 60%x3, 70%x1, 75%x10+)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP


5 muscle ups (Ring or bar)

10 Front Squats 155/105

200 m. Run

-rest 1 min-


10 pull-ups

10 Front Squats 115/75

200 m. Run

-rest 1 min-
Track split times on white board. You get 1 min of rest and recovery in between rounds so that you can push the intensity for each additional round. Record completed rounds and extra reps!