CrossFit Ironside – CrossFit

Metcon (AMRAP – Reps)

20 min AMRAP:

Min 1 7 Burpees

Min 2 8 Burpees

Min 3 9 Burpees

etc. add a rep to each round completed

until you can no longer complete the work load

within the minute

-Rest 1 min-

Begin next min

15 Jumping Air Squats

add a rep to each round completed

until you can no longer complete the work load

within the minute

Switch back to Burpees if you need to starting at 7

Enter total reps into Wodify

Metcon (Time)

Fitness Test:

Run 3 miles or 20 minutes