CrossFit Ironside – CrossFit

Front Squat (3-3-3+)

Front Squat (40%x5, 50%x5, 60%x5)

De-load option

Metcon (AMRAP – Reps)

3 Rounds:

(Rx)

4 min alt. EMOM

Even min: 30 Single-unders + M.E. Pullups

Odd min: 30 Single-unders + M.E. Power Cleans 95/65

-Rest 2 mins-

(Rx+)

4 Min alt. EMOM

Even min: 20 Double-Unders + M.E. Ring Muscle-ups

Odd min: 20 Double-Unders + M.E. Power Cleans 135/95

-Rest 2 mins-