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-