CrossFit Ironside – CrossFit
Thruster (3 Rep Max)
Opt. 1 Test out 3RM
Opt. 2 Stamina 10 min EMOM 95/65lbs. 7-8 reps
Opt. 3 5×3 @ 80% of 1RM
Metcon (Time)
For Time:
3 Rounds:
(Rx)
10 Pullups
50 Single-unders
10 Leg-Raises
50 Single-unders
(Rx+)
12 Chest-to-bar Pullups
50 Double-unders
12 TTB’s
50 Double-unders
Metcon (Time)
Optional Glutes:
4×10 Split-squats (Each leg)
Add weight if appropriate